There are common signs that indicate you may not be grounded:
- Feeling scattered and struggling to maintain focus
- Overthinking, worrying about things and being “in your head” too much
- Feeling anxious and getting carried away with negative thoughts and emotions
- Easily distracted by your surroundings and what’s happening around you
- Seeking numbing activities such as alcohol, drugs, overeating, social media, video games, gambling
- Feeling disconnected from yourself
What is grounding? And why is it important?
Being grounded means that you are in touch with yourself, the earth and the moment. You are more present and centered in your body. Grounding helps you to be in the “here-and-now”, especially during stressful and overwhelming situations. It’s a way to shift your attention from negative and uncomfortable thoughts to the present moment. You feel anchored, more aware of the body-mind connection and in tune with how you are feeling. You have a strong connection with who you are. Years of research has demonstrated that connecting the body to the Earth's energy is grounding.
We all need strategies that help us stay grounded in this busy, constantly changing world – physically, mentally, emotionally and spiritually. It’s so easy to get carried away by everyday stressors. And most of us go through many upheavals in life… relationship breakups, health concerns, the death of a loved one, major financial issues or job loss. Grounding strategies are especially important for people experiencing anxiety, emotional distress, traumatic memories or flashbacks.
There are so many simple ways to stay grounded:
- Physical and body awareness (deep breathing, body scan, movement, stretching)
- Mental exercises (imagery, visualisation, positive affirmations, distraction)
- Sensory based techniques (touching, feeling, sound, taste, smell)
You can use grounding exercises at any time and in any situation. It’s easy to incorporate grounding strategies into your daily routine. They require minimal time yet provide a powerful way to improve your wellbeing. And they are free.
Start your day with a brief grounding exercise before you rush to check your phone. Take a moment throughout the day and pause. Listen to the sounds around you. What do you hear? Dogs barking? Traffic noise? What can you see around you? It could be an object, like a chair, or the colour of the wall. What can you feel? Perhaps the hard floor under your feet or the softness of your clothes on your skin? These are great ways to bring yourself back into the present moment. A simple grounding exercise before an important work meeting or presentation can help you to calm your nervous system. At the end of the day, do a quick head-to-toe body scan to relax, release tension and feel more connected to your body.
Everyone reacts differently to stressful situations so give yourself time to find a way that works for you. Explore and experiment with different techniques. Be guided by your own judgement and use the ones that aren’t triggering or upsetting. But practise regularly.
How do I stay grounded?
- Everything starts with self-awareness. I look within and tune into my thoughts, feelings and emotions. I have a better understanding of why I feel the way I do. Self-awareness keeps me grounded
- Movement helps me to release stagnant or stuck energy. I take a brisk walk outside. I use my skipping rope throughout the day. Weightlifting is a great way to strengthen my muscles and bones
- I get in touch with my surroundings. I observe what’s around me. I look at my plants, both indoors and outdoors, and even talk to them. Doing some weeding is very calming and a great way to “let go” of things. I walk barefoot on grass or sand as often as possible
- Expressive and creative writing has always worked for me. Journaling, blogging – whatever we choose to call it – is very therapeutic
- I always try and see the bigger picture when dealing with challenging situations. By stepping back and slowing down, it’s easier to see what really matters.
- I shift my focus to others. Being a therapist is more than a job. It gives me purpose and meaning. I hear stories of pain, trauma and suffering. And I’m always learning from my clients. No matter how knowledgeable I might be, there’s always more to learn. By helping others, I’m helping myself
For me, grounding has become second nature. I have used it in many different settings and high-stress situations. It has helped me to stay grounded, even in the midst of confusion and chaos. It’s a wonderful way to maintain my resilience and emotional wellbeing. I feel more alive.
So, do YOU want to be a more grounded person?
Eila Mikkonen
Counsellor, Clinical Supervisor, Coach & Mental Fitness Facilitator