Grounding Practices

What is Grounding?

Grounding is a technique that helps keep someone in the present. They help reorient a person to the here-and-now and in reality. Grounding skills can be helpful in managing overwhelming feelings or intense anxiety. They help someone to regain their mental focus from an often intensely emotional state.

Grounding can be achieved through activating the senses; Touch, Taste, Smell, Sound and Sight. Be it fidgeting with an object, or the calming effects of Lavender essential oils, one can remind the body and mind that their anxieties are from the past or future, and not the present.

 

Relaxation Techniques

4-7-8

4-7-8 is a breathing pattern used to calm someone and bring their body back to homeostasis. It works by inhaling for 4 counts, holding your breath for 7 counts and exhaling for 8 counts, and repeat the 3 steps in rounds of 4 until calm.

5-4-3-2-1

5-4-3-2-1 is a grounding technique mainly used for PTSD but can also be used for general anxiety. It helps bring the mind and body into the present by using your senses to note 5 things you see, 4 things you can physically feel, 3 things you can hear, 2 things you can smell and repeating to yourself 1 positive attribute you have.

Aromatherapy

Aromatherapy uses essential oils for a variety of physical, mental and emotional health purposes.

For Instance;

  • Lavender helps with muscle tension, headaches, calms and relaxes the mind, reduces stress and promotes restful sleep
  • Peppermint helps as a cooling oil, eases the respiratory system, pain, headaches, and fevers.
  • Frankincense aids in headaches, relaxation, depression, and anxiety.
  • Clary Sage is used for depression, anxiety, uplifting mood.