It’s not always a big deal to shake off stress. Simple grounding techniques are like having an emotional first aid kit ready when you need it.
The goal of grounding is to bring yourself back to the present moment, away from racing thoughts or anxiety.
But how does it work? The most common grounding techniques are sensory grounding, mental grounding, and physical grounding. They all involve easy, quick routines that don’t need any special tools and can be done right where you are, anytime.
Let’s start with physical grounding. This is all about using your body. Breathing, stretching, and flex-relax are the main techniques. Just make sure you don’t have any limitations that stop you from doing these exercises.
Try deep belly breaths: inhale through your nose, let your belly rise, and exhale through your mouth. You can also try box breathing: inhale for 4 counts, hold for 4, exhale for 4, and hold for 4 again before repeating.
Stretching involves reaching your arms up high, gently rolling your neck, or stretching your legs and feet, feeling the relaxation.
Flex-relax, also known as Progressive Muscle Relaxation, is when you tense the muscles in your body, like your hands, toes, feet, shoulders, and face, hold for 5 seconds, and then relax. Wait for 10 seconds after each area before moving to the next.
Which of these techniques feels best for you?