Recovering from a mental health crisis is a journey, and staying grounded is one of the most important tools you can use along the way. When you’re grounded, you feel connected to the present moment, to your body, and to the world around you. It’s like having a solid anchor that keeps you steady, even when the waves of anxiety or depression try to pull you under.
When you’re grounded, you’re better able to manage overwhelming emotions and intrusive thoughts. It’s a way to bring yourself back from the spirals of worry, sadness, or fear that can take over. Grounding helps your mental health in the following ways:
- Reduce anxiety by focusing on the here and now instead of what-ifs or worst-case scenarios.
- Increase emotional resilience, making it easier to cope with life’s challenges.
- Improve mindfulness, which is known to decrease stress and enhance overall well-being.
If you lose your grounding, it can leave you feeling scattered, disconnected, and overwhelmed. It can intensify feelings of despair or make it harder to climb out of a difficult mental space. That’s why incorporating grounding techniques into your daily self-care routine is so vital.
Seven Techniques to Help Keep You Grounded
There are many grounding techniques you can use to help you stay connected to the present moment. These methods don’t require any special equipment and can often be done anywhere. Here are some of the most effective ways to stay grounded:
1. Practice Deep Breathing
- Sit or lie down in a comfortable position.
- Inhale deeply through your nose for a count of four, hold for four, and exhale through your mouth for a count of four.
- Repeat this process for a few minutes, focusing on the sensation of your breath moving in and out of your body.
2. Use the 5-4-3-2-1 Technique
- Name five things you can see.
- Identify four things you can touch.
- Acknowledge three things you can hear.
- Notice two things you can smell.
- Recognize one thing you can taste.
This sensory exercise helps shift your focus away from distressing thoughts and into the present moment.
3. Get Moving
Physical movement, such as stretching, walking, or yoga, helps reconnect you to your body. Pay attention to how your muscles feel as you move and how your feet connect with the ground.
4. Engage with Nature
Nature has a calming effect that can help you feel more rooted. Step outside and take a walk, sit in a park, or simply observe a tree or flower.
5. Create a Grounding Object
Carry a small item like a smooth stone, piece of fabric, or coin that you can touch when you feel disconnected. Focus on the texture, temperature, and weight of the object to bring your attention back to the present.
6. Journal Your Thoughts
Writing down your feelings can help you process emotions and clarify your thoughts. Journaling has many benefits and can also serve as a reminder of what keeps you grounded and calm.
7. Use Affirmations or Mantras
- Repeat phrases like “I am safe” or “I am here” to reassure yourself.
- Saying these out loud or in your mind can help redirect anxious thoughts.
What Can Happen When You Lose Your Grounding
It’s natural to lose your grounding from time to time, especially during moments of intense stress or emotional upheaval. When this happens, you might feel:
- Overwhelmed by your emotions, as though they’re controlling you instead of the other way around.
- Disoriented or scattered, struggling to concentrate or make decisions.
- Disconnected from yourself and others, as if you’re floating through life without any anchor.
Losing your grounding can also exacerbate symptoms of anxiety or depression. For example, you might find yourself trapped in a cycle of negative thoughts or experiencing physical symptoms like a racing heart or difficulty breathing. These moments can feel frightening, but they’re also an opportunity to practice self-compassion and use your grounding tools to find stability again.
How to Recover When You Lose Grounding
If you realize you’ve lost your grounding, don’t panic. Take a moment to acknowledge what you’re feeling and remind yourself that it’s okay to start over. Here are some steps to help you regain your footing:
- Pause and breathe: Close your eyes and take a few deep breaths to calm your nervous system.
- Reconnect with your senses: Use a grounding technique like the 5-4-3-2-1 exercise to reorient yourself.
- Reach out for support: Talk to a trusted friend, therapist, or support group to share how you’re feeling. At Peak Behavioral Health in Santa Teresa, New Mexico, we offer a range of services to help you overcome mental health struggles.
- Be patient: Remember, recovery isn’t about being perfect. It’s about progress and learning how to handle the challenges you may encounter throughout your life.
