Down To Earth

Grounding techniques for bringing yourself to the present

by Elizabeth Hamby, Co Editor-In-Chief & Mollie Banstetter, Layout Editor

When times are hard, and even when they aren’t, it is important to be in tune with yourself and the Earth. Life can get overwhelming but our planet provides us with tools we can utilize to ground ourselves. Grounding can also be referred to as “earthing” as an underground practice to help bring yourself to the present and focus on calming in a troubling situation. We will look at well-known and practiced methods you can implement to ground yourself.

One of the many ways is becoming one with the elements. These may seem like arbitrary things therapists will tell you, but most of the time it’s the little things that help to provide a little bit of calm. So try holding a piece of ice. Go out, find some stones and balance them on top of each other. This requires some concentration and will distract you from your roaming thoughts. Take deep breaths. This is proven to improve your circulation and headspace, so taking a minute and just bringing your attention to your breath can do wonders! If showers or baths are your things, take a hot one and just focus on the way the water feels against your body, and how the steam can help release the tension in your muscles.

Grounding relies on the 5 senses and a common technique that can be used is the 5-4-3-2-1 method that can be done anywhere you are silently in your head or out loud.

First, with the easiest of senses, look around your surroundings and list 5 things you can see. Then 4 things you can touch around you, this could be the tongue resting on the roof of your mouth or the jeans that you are wearing, maybe even the mask resting against your face. Next, establish 3 things you can hear around you. If you can’t hear anything, that’s your cue to get up and make some noise (of course if appropriate). If you still need to continue, find 2 things you can smell around you, and 1 thing you can taste.

Struggling on finding the senses? Here are some prompts to help you get started.

Light a candle, close your eyes, and visualize your favorite place. This can be somewhere you have been, or it can be somewhere you dream of being. As you escape to your safe place, breathe in and slowly breathe out. Let your mind relax.

smEll

Look at yourself in the mirror and list things you like about yourself. Reciting these affirmations when you’re in a calm mental state can be a routine that keeps you grounded. Practicing self-love and appreciation is imperative to a healthy state of mind.

sighT

Establish a mantra that you say out loud, maybe establishing a foundation of yourself. For example state, your full name, where you are from, where you are, and a reassuring phrase like you will be okay.

hEaring

Go outside, (no shoes required) and feel the grass against your skin. Feel the grass, the ground, and the warmth bring your attention to your body. Walk around and give thought to what you are physically feeling.

Touch

Taking a drink of water can lower your heart and breathing rate, as well as reduce stress and anxiety. Drinking water can curate feelings of calmness and relaxation.