Sometimes, life can feel altogether too much. In these moments, we might find ourselves trapped in our anxious heads, completely numb to our bodies. It can help to remind our nervous systems that we are safe, gently grounding back into our bodies. Here are 12 grounding activities to bring you back to calm amid the chaos.
1. Notice Your Environment
Take a look around and describe the environment to yourself. Try to engage your five senses. The curtains are yellow. I can smell that candle burning on the table. This chair feels soft.." Keep your statements neutral.
2. Touch
Touch various objects around you and take in their textures and sensations. Can you feel the smooth wooden bench? How about that fluffy, warm pillow? Describe what they feel like against your skin.
3. Can You Feel Your Feet?
When I'm completely out of sorts, I ask if I can feel my feet. When we are not in our bodies, we may not be aware of them at all. Bring your attention to your feet on the ground, and maybe stomp them a few times for good measure. Feel them pressing into ground and wiggle your toes. You are here in your body and it is safe.
4. Be Kind
Self-soothe by reaching inwards to those younger parts of yourself who may be upset. Speak kindly and gently to them, as you would to any child who is upset. I know that this is hard, but you are safe. I am here to take care of you. You are good and you are strong. You will get through this and I am here to help.
5. Use Your Imagination
What place brings you joy, calm, peace? Think of that place. Picture it in your mind and describe it to yourself. Go deeper into that space, and experience it with all of your senses.
6. Bring Yourself Into The Present
When things get really tough, it can be helpful to remind ourselves where we are in space and time. Say strongly and firmly your name, the date, where you are, and that you are safe. This brings your whole self back into the present.
7. Just Breathe
Most of us probably know that breathing is an immensely powerful grounding technique. Take a deep and slow belly breath in, focusing on the sensation of the exhale filling up every space. Then release your tension with your exhale, and focus on creating a long exhale. Do this 3-5 times and feel the magic results.
8. Play a Game
Pick a few simple categories, like musical instruments, types of dogs or famous cities. Think of as many things as you can that would fit into those categories. Bonus points if you alphabetize them!
9. Get Moving
This could be gentle movements like stretching, or you could get your heart pumping with some jumping jacks! The goal is to help bring back awareness to the body, so whatever movement accomplishes that is a win.
10. Think of the Future
Think of the things that you have coming up that you are looking forward to. It could be snuggling up with a good book, meeting up with a friend for coffee, a date, anything that reminds you that good things are to come. This pain is not forever.
11. Eat Some Chocolate
Or anything else with a strong flavor. Eat it slowly and savor each bite, taking in every sensation.
12. Practice
It's a good idea to practice these techniques in neutral moments. This way, it will become second nature for you to reach for one of these tools in moments of distress. Your skills will be strong and ready to go when the crisis hits.
Life is hard sometimes, and we all need tools to cope with what it throws at us. I hope that these grounding activities can be added to your arsenal!
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