Grounding Techniques

Here are some grounding techniques to try that can be helpful even if you are in a busy environment.

Square Breathing: 
This technique helps to pull your focus to your body and your breath. To begin, inhale slowly as you count to 4, then hold your breath for a count of 4, then exhale slowly for a count of 4, hold for a count of 4 and continue this cycle. This technique is simple yet effective in pulling your attention and focus to your breath. 

The 5, 4, 3, 2, 1 Technique:
This technique focuses on grounding yourself by focusing on your senses. Start by looking around the space you are in and noticing 5 things that you see. Describe the 5 things you see to yourself in detail, either in your mind or out loud if you’d like. For example, if you are outside you might say “I see a large tree with peeling bark and green leaves” and so on. Next, focus on 4 sensations that you feel. For example, if you’re wearing cozy socks you might say to yourself: “I feel the softness of my socks on my feet” and so on.  Next, notice 3 things you hear around you. It could be the rustling of the wind through the trees, cars passing by, or the sound or birds. Then notice 2 things that you smell. If you are unable to identify a scent, think about your favorite scents or a smell that you recently encountered such as the scent of your morning cup of coffee. Finally, concentrate on with 1 thing that you taste. It could be the taste of a drink or food that you’re currently eating or something you tasted recently, like the minty toothpaste you used after you woke up. This technique is meant to bring you out of any anxious, spiraling thoughts and back to the present by drawing attention to your surroundings and your body. 

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Sources:

mindsoother.com