5 Grounding Techniques you didn't know existed By Elena Fenner

Whether it's bouts of stress, anger, or a panic attack, there are times in our lives when we are overwhelmed and go into crisis mode. When we are experiencing this state of panic it can be difficult in the moment to think of what to do to bring ourselves back to the present. In the world of counseling, the act of bringing ourselves back to the present moment from a state of disarray is called grounding. Grounding provides us with stability and helps us regulate our bodies and our minds. There are many things that people do to manage stress such as exercise, schedule management…etc. However those are not helpful things when we are in crisis mode. Telling someone who is having a panic attack to “calm down” or “snap out of it” is often more hurtful than it is helpful. Below are some things that we can use to help us regulate ourselves, so that we are prepared for the next time we have a panic attack. 

1. 5 Senses exercises

If you have been exposed to the world of therapy you may have already heard of this exercise, and that is because it is a popular and effective method for people to use in order to ease themselves out of a state of panic. 
For this exercise you will identify:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

1. Hold a piece of ice

This one might seem a little odd, but it can  be just as effective as any other tool in your therapy tool box. When our bodies are heightened, sympathetic nervous systems respond in kind.This is the system in our body that controls our anxious responses, most familiar being the “fight-or-flight” response. This means that we may hyperventilate, cry, sweat, feel dizzy…etc when we have a panic attack. By holding onto ice our body sends a signal to our vagus nerve which activates our parasympathetic nervous system which works to override our sympathetic nervous system. By holding ice, our parasympathetic nervous system is kicked into gear and calms our body down, and our mind will follow that lead. 

1. Breathing exercises

One of the most noteable symptom of a panic attack is the feeling that the individual is dying. Many individuals suffer through panic attacks with a great deal of fear and anxiety and sometimes have anticipatory anxiety of an oncoming panic attack. By practicing breathing exercises individuals will be able to slow down their heart rate (sometimes also warding off accompanying sensations such as dizziness and nausea) and remind themselves that they are not in fact dying. 
There are many different methods of breathing exercises. The most popular are:

• Belly Breathing: start by placing a hand over your stomach and breathing in through your diaphragm so that your stomach expands when you inhale. Watch your hand go up and down with the breaths you take. Repeat this 5-10 times, or as often as needed.
• Box Breathing: Breathe in through the nose for 4 counts, pause for 4 counts, exhale through the mouth for 4 counts, and pause for 4 counts. Repeat this box pattern for breathing as many times as necessary to regulate breathing

 

1. Body Scan
   1. When we do a body scan we are bringing our awareness back to our bodies. A body scan is a mindfulness exercise that has us focus our attention on each individual part of our body, making note of sensations, tensions, or anything that might come up for us when we bring our awareness there.
   2. To begin either sit or lay down in a comfortable position. Take a couple of calming breaths and clear your head as much as you can. Bring your awareness to the tips of your toes and be present in that part of your body for 1-2 breaths. Then guide your attention up your body to your legs for 1-2 breaths. Repeat this sequence of slow breathing and mindfulness up the length of your body, bringing your attention to your knees, thighs, hips, belly, arms, fingers, chest, back, neck, jaw, eyes, and forehead. 
2. Talking back to anxiety (cognitive restructuring)
   1. There are times when the anxiety is louder than anything else inside our heads. During a panic attack we can talk about our anxiety outloud. Talking back to our anxiety takes power away from intrusive thoughts, and returns the power back to us. Some examples of talking back to anxiety are:

• Speak it outloud:

• “I am safe”
• “I am not dying”
• “I can breathe”
• “This moment will not last forever”/ “this moment will pass”
• “Stop” (Literally telling our anxiety to stop may sound silly, and it can still be effective in quieting its noise).
• “I am not alone”
• “I am in control”

Grounding is a mindfulness exercise that has been known to be highly effective with those struggling with stress, anxiety, and panic. Try these techniques out and let us know how they go!


https://www.goodrx.com/health-topic/mental-health/grounding-techniques-anxiety-coping

https://www.sciencedirect.com/science/article/abs/pii/S0304394019300199#preview-section-cited-by

​​Elena Fenner is interning as a counselor in training at Open Minds Counseling. She is a graduate student in Northwestern University’s counseling program with the goal of becoming a Licensed Professional Counselor who specializes in adolescent therapy. Elena embraces the philosophy that the client is the expert in the room, and here job as a counselor is to listen and create an environment that is safe and welcoming. Elena's approach centers on interventions from Cognitive Behavioral Therapy and Internal Family Systems therapy models. She is passionate about working with adolescents and individuals in transitional adulthood.

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