Grounding - BONUS EPISODE
Hey there, podcast fans, how have you been? Hopefully not too stressed this week. Not too overwhelmed. It is easy to end up that way though, isn't it? Life does seem to have a habit of piling things up, maybe quietly at first, just a few little extra stresses here and there. And then before you know it, your mind is racing ahead, your body is tense, and even small things feel bigger than they really are. Sometimes it's not even one big thing, it's everything.
Too many demands, not enough pauses, and no proper chance to catch your breath. When that happens, we can start to feel disconnected from ourselves like we're running on autopilot a bit. Stuck in our heads, chasing thoughts that don't really help. Which is why It can be so useful to have simple ways to bring yourself back into the moment, back into your body, back into a sense of steadiness. And that's where we come to the subject of grounding.
Now, grounding is one of those words that can sound a bit vague at first, a bit fluffy maybe, but actually it's really practical.
Grounding is simply the process of helping your mind and body reconnect with the present moment. 'cause when anxiety kicks in or stress builds up, or you feel triggered by something, for some reason, your attention often gets pulled away from the here and now. Maybe into old memories, maybe into imagined futures, worst case scenarios, or just that strange foggy feeling where you don't quite feel like yourself.
And there could be lots of reasons for this. Phobic responses is a common one, especially things that are medical, I find. If someone has a strong fainting reaction, they can feel almost pulled out of their body. Well, grounding helps bring you back. Back to the room you're in, back into your body, back to now.
And that matters. 'cause when the nervous system thinks there's danger around, even if there isn't, the body responds as though something bad is happening, right now. So grounding is a way of reminding yourself gently that this moment is real and this moment is manageable.
One of the first grounding techniques that people tend to learn is to use your senses to look around and name five things that you can see.
The lamp, the door, the pattern on the carpet, the light through the window, the mug on your table.
Then notice four things you can feel. Your feet in your shoes. You're back against the chair. The fabric on your skin, the air on your face. It sounds simple because it is, but simple often works.
Maybe then there's three things you can hear, two things you can smell, something you can taste. It's a technique that has stood the test of time for a reason, 'cause it works.
You can also use facts to ground yourself. Tell yourself your name. Remind yourself of your age, where you are, what day it is. Tell yourself this is anxiety. This might be uncomfortable, but it's temporary. I'm safe. That can help more than people realise.
'cause when panic starts, the mind gets very dramatic. Grounding brings it back to specifics.
Now breathing can help too, but only if it works for you. And I'm always a bit cautious about breathing exercises. 'cause if someone is already panicking, being told to just breathe can be annoying at best.
So be gentle. Don't force anything. Just let your out breath become slower than your in breath. Nothing fancy.
And the big thing to remember is that grounding doesn't have to make you feel amazing. That's not the goal. The goal is to help you feel a bit more connected, a bit more steady, a bit less swept away. So even a small shift can make a big difference.
So next time you find that your mind is racing all over the shop, try this. Put both feet on the floor, look around the room and name five things you can see. Press your thumb and your index finger together as an anchor. That's what we call it. And breathe out slowly telling yourself
This is now
I am safe.
I can get through this moment.
Because you can. Now, if you've enjoyed this short bonus episode, there is a full length Patreon episode where I go much deeper into grounding techniques, bit more about sensory grounding, trauma informed approaches as well, orientation, bedtime grounding, and how to find the methods that work best for you personally.
But for now though, take care of yourself and I'll speak to you again next time.
Too many demands, not enough pauses, and no proper chance to catch your breath. When that happens, we can start to feel disconnected from ourselves like we're running on autopilot a bit. Stuck in our heads, chasing thoughts that don't really help. Which is why It can be so useful to have simple ways to bring yourself back into the moment, back into your body, back into a sense of steadiness. And that's where we come to the subject of grounding.
Now, grounding is one of those words that can sound a bit vague at first, a bit fluffy maybe, but actually it's really practical.
Grounding is simply the process of helping your mind and body reconnect with the present moment. 'cause when anxiety kicks in or stress builds up, or you feel triggered by something, for some reason, your attention often gets pulled away from the here and now. Maybe into old memories, maybe into imagined futures, worst case scenarios, or just that strange foggy feeling where you don't quite feel like yourself.
And there could be lots of reasons for this. Phobic responses is a common one, especially things that are medical, I find. If someone has a strong fainting reaction, they can feel almost pulled out of their body. Well, grounding helps bring you back. Back to the room you're in, back into your body, back to now.
And that matters. 'cause when the nervous system thinks there's danger around, even if there isn't, the body responds as though something bad is happening, right now. So grounding is a way of reminding yourself gently that this moment is real and this moment is manageable.
One of the first grounding techniques that people tend to learn is to use your senses to look around and name five things that you can see.
The lamp, the door, the pattern on the carpet, the light through the window, the mug on your table.
Then notice four things you can feel. Your feet in your shoes. You're back against the chair. The fabric on your skin, the air on your face. It sounds simple because it is, but simple often works.
Maybe then there's three things you can hear, two things you can smell, something you can taste. It's a technique that has stood the test of time for a reason, 'cause it works.
You can also use facts to ground yourself. Tell yourself your name. Remind yourself of your age, where you are, what day it is. Tell yourself this is anxiety. This might be uncomfortable, but it's temporary. I'm safe. That can help more than people realise.
'cause when panic starts, the mind gets very dramatic. Grounding brings it back to specifics.
Now breathing can help too, but only if it works for you. And I'm always a bit cautious about breathing exercises. 'cause if someone is already panicking, being told to just breathe can be annoying at best.
So be gentle. Don't force anything. Just let your out breath become slower than your in breath. Nothing fancy.
And the big thing to remember is that grounding doesn't have to make you feel amazing. That's not the goal. The goal is to help you feel a bit more connected, a bit more steady, a bit less swept away. So even a small shift can make a big difference.
So next time you find that your mind is racing all over the shop, try this. Put both feet on the floor, look around the room and name five things you can see. Press your thumb and your index finger together as an anchor. That's what we call it. And breathe out slowly telling yourself
This is now
I am safe.
I can get through this moment.
Because you can. Now, if you've enjoyed this short bonus episode, there is a full length Patreon episode where I go much deeper into grounding techniques, bit more about sensory grounding, trauma informed approaches as well, orientation, bedtime grounding, and how to find the methods that work best for you personally.
But for now though, take care of yourself and I'll speak to you again next time.