Everyone has good days and bad days. Wouldn’t it be wonderful if you could improve the bad days? Grounding is a practice that can help you take control on not-so-good days and create better days. You can practice mental grounding as well as physical grounding, which balances both mind and body.

Physical grounding techniques makes use of your five senses to help increase feelings of well-being and calmness to help you feel at ease.

•          Sense of touch: Put your hands in warm water first, then cold water. Be conscious of what the water feels like on each part of your hands: fingertips, palms, and backs. Notice the differences between the warm-water sensations versus the cold-water feelings.

•          Sense of touch: Pick an item you like. Remember Linus in the Charlie Brown cartoons? He always carried a blanket with him, and it was described as a “security blankie.” In much the same way, people in various cultures use “worry beads” to touch and count, twirl and manipulate. Whatever you pick, be conscious of how it feels, whether it’s hard or soft, heavy or light, warm or cool. Focus on texture.

•          Sense of sight: With the same object you choose to feel, look at it and name its color, but instead of being general, such as red or blue, be specific. For example, instead of red, see clearly if it’s ruby, crimson, burgundy, fuchsia or maroon. Instead of blue, define it as indigo, turquoise, azure, navy or sky blue.

•          Sense of sight: Choose a space you enjoy. This can be a room in your home, or anywhere outdoors that you find pleasant. Look at everything in the space and identify each to yourself or say it out loud. “I see my favorite tree.” “I see a Rufus at the feeder.” Or, “I see my comfy sofa.” “I see my floral teapot.”

•          Sense of smell: Take deep breaths. Inhale and exhale slowly. As you inhale, say to yourself, “I breathe in” and when you exhale, say “I breathe out”. You can choose what affirmation you want to use with each in and out but be conscious of the smells you take in and visualize pushing out negativity as you exhale.

•          Sense of smell: Practice your own simple version of aromatherapy. Pick something with a smell you really appreciate. It can be peppermint tea, a spice such as cinnamon or nutmeg, your favorite lavender soap, a scented candle or potpourri. Inhale deeply and exhale.

•          Sense of taste: Nibble on a snack, but truly taste each bite. Be conscious of how it tastes and feels in your mouth. Chew slowly and don’t rush to swallow.

•          Sense of taste: Sip on a favorite drink. Truly taste each mouthful. Be aware of the liquid texture in your mouth and as you swallow. If you choose a hot beverage such as tea, savor the heat and pay attention to your changing body temperature. If you choose a cold beverage or use ice, notice if the taste and temperature made you shiver or react.

•          Sense of hearing: Wherever you may be, listen to your surroundings. When outdoors, do you hear birds chirping, dogs barking, cars wheeling by, lawnmowers or people walking? When indoors, do you hear the kettle whistling, a clock ticking, a faucet running? Identify each sound to yourself.

•          Sense of hearing: Listen to a piece of music you like. Focus and separate out the different instruments you hear. If there is singing, listen for the variations in pitch, tone and range.

Mental grounding works by distracting yourself from the tension you might be feeling. In other words, when you successfully redirect your thoughts, you create a grounded feeling.

•          Use numbers to help get centered. For example, do the times table in your head. Or, count backwards, starting with 100.

•          Remember playing the game of concentration as a child? You can do the same with a deck of cards or a photo with details. Flip over the cards and memorize as many as you can. Then flip them over so you cannot see the faces. Try to remember which each card is. Or, look at a photo and record each detail. Flip it over and try to recreate the photo in your mind.

•          Recite out loud or silently to yourself, a poem you like or the lyrics of a favorite song.

•          Think of something funny, something that makes you laugh. You can also watch a funny video clip, sing a silly song, doodle, or make up a joke.

•          Visualize something you enjoy, whether it’s eating an ice cream cone, walking your dog or cuddling a baby. Visualize each step of the process, whether it’s how it feels to lick the ice cream, how your dog sniffs every bush, or how the baby feels to your touch. Speak the steps out loud or to yourself. The trick is to break down the big picture into details as you visualize the activity.

In summary, you can ground yourself physically and mentally. You can also use grounding products such as the KenkoGround and the Kenko Precision Set. They’re simple to use and work quickly and efficiently to help you feel grounded.

Source:

https://www.healthline.com/health/grounding-techniques#mental-techniques