Online Learning

Focus and regulation techniques

What is grounding?

Grounding is a set of simple strategies that can help you detach from emotional pain/discomfort (sadness, anger, anxiety, etc.). It is a way to distract yourself by focusing on something other than the difficult emotions you’re feeling. You can also think of grounding as centering, distracting, healthy detachment, or creating a safe place.

Although grounding does not solve the problem causing you these feelings, it does provide a temporary way to gain control over your emotions and prevent them from getting worse. Grounding anchors you, gives you a chance to calm down, and eventually allows you to return to the problem that was causing unpleasant feelings. Grounding can be done anytime, anywhere, and no one has to know.

Types of grounding

There are three types of grounding. You may find that one works better for you than another.

  1. Mental (focusing your mind)
  2. Physical (focusing your senses)
  3. Soothing (talking to yourself in a kind way)

Mental grounding

  1. Describe your environment in detail. Using all of your senses, try to describe every detail around you. For example, “There are 6 blue books on the white shelf, the walls are tan and smooth, the chair I am sitting on swivels and is black, my gum tastes like peppermint, I hear the clock ticking, and I smell mint.”
  2. Play a “categories” game with yourself. Think of a topic and come up with as many items in that topic. For example, think of different types of dogs, genres of music, famous people that have a name that begins with a specific letter, cars, TV shows, or brands of candy. Name as many as you can in each category.
  3. Describe an everyday activity in great detail. Think of something you do that you know well and begin describing it. For example, describe a meal that you cook often, ensuring to hit every detail of making the meal (measurements, cooking times and temperatures, personalized steps, cooking environment, etc.).
  4. Imagine. Use a pleasant, comforting mental image and imagine yourself there. Use all 5 senses. For example, you’re in a cabin in the woods and it is snowing. You have a warm soft blanket on. You hear the fire in the fireplace crackling and can smell the wood. You’re surrounded by green indoor plants.
  5. Read something, saying each word to yourself. You can also read each word backwards to focus on the letters and not the meaning.
  6. Use humor. Look up funny jokes or think of a funny moment in your life to cause yourself to laugh.
  7. Count to 10 or say the alphabet. Do this very slowly. You could also do this backwards.

Physical grounding

  1. Run cool or warm water over your hands. Focus on how it feels. You could even take deep breaths while you do it.
  2. Grab tightly onto a chair as hard as you can. Notice the sensations you experience while doing this.
  3. Touch various objects around you. This could be a pen, your clothing, running your fingers over the pages in a book, blankets. Compare the objects you touch.
  4. Carry a grounding object in your pocket. This item is small and could be a rock, ring, piece of cloth, etc. You can touch that anytime unpleasant feelings arise.
  5. Notice your body. The weight of it in your chair; your feet in your socks and shoes; the feel of your back against the chair.
  6. Stretch. Extend your fingers, arms, legs, toes as far as you can. Gently roll your head around.
  7. Clench and release your fists.
  8. Jump up and down.
  9. Focus on your breathing. Breathe slowly and notice the gentle rise and fall of your chest. Repeat a kind word or phrase to yourself on each exhale.

Soothing grounding

  1. Say kind statements. Do this as if you were talking to a child. For example, “You are a good person going through a hard time. You’ll get through this.”
  2. Think of favorites. Think of your favorite color, animal, season, food, TV show, time of day, etc.
  3. Picture the people you care about. You can also look at photographs of them while you do this.
  4. Inspiring words of wisdom. Remember the words to an inspiring song, quotation, or poem that makes you feel better.
  5. Say a coping statement. For example, “I can handle this” or “this feeling will pass.”
  6. Plan a safe treat for yourself. This can be a nice dinner, a piece of candy, or a warm bath.
  7. Think of things you are looking forward to in the next week. This could be time with a friend, going to a movie, or going on a hike.

Grounding tips

  • Practice! Practice as often as possible and before you actually need it. Then, when you need it, you can call upon this skill easier and quicker.
  • Notice which methods you like best. There are some that will help you feel calmer, more quickly.
  • Have others assist you in grounding. Teaching friends and family about grounding can not only help them, but also help you in moments of feeling overwhelmed.

Need more support?

Online success coaches offer personalized support to help you clarify and achieve your goals, reflect on your habits, and overcome challenges.

Book an appointment today!

Sources

Adapted with permission from University of Central Florida