Sometimes we can find ourselves experiencing unpleasant or distressing emotions, intrusive memories or negative thoughts. This inner experiencing can feel overwhelming and give us a sense of not being in control of our thoughts. In these moments, practicing some grounding strategies can offer us a chance to harness some control of this overwhelm. In grounding, we're offering ourselves the chance to turn our attention and focus away from this uncomfortable inner experiencing and towards the world around us, in the present moment. I like to think of grounding as a moment of re-centring, where we can create a temporary, safe anchor to the here-and-now. We can return to address and explore the problem that triggered the unpleasant feelings when we feel calmer and safer - perhaps with a trusted friend, through reflective journalling or with a therapist. One of my favourite ways to ground and centre is to use a grounding object. Grounding objects can be anything - ideally small enough to comfortably fit in your palm, and have some significant positive meaning to you. Jewellery, crystals or small toys can be helpful grounding objects. I like to keep a collection of stones, rocks and shells that I have collected from trips, as not only are they small and tactile, but they allow me to feel more connected to nature. Once you have selected your grounding object, try the exercise below. Like any new skill, grounding can take some practice to master. However the more you practice, the easier these skills will be to access when the more uncomfortable feelings arise. 1. Before starting the exercise, just take a few moments to notice how you are feeling now. Not judging this feeling as good or bad, instead just noticing how it feels in your body. 2. Close your eyes (or keep them open if this feels safer) and simply hold your object in your hand. Draw your awareness to the texture, feeling and weight of the object. Notice what your hand feels like holding it. Notice its temperature...does this change the longer you hold it? 3. Whilst holding the object, see if you can expand your awareness from the object to notice any sounds around you. Bring any sounds into your awareness, whilst still holding your object. If you find your thoughts start to wander that's okay, just gently bring them back to focus on the object in your hand. 4. Open your eyes and look at the object. Look for any strange lines, shapes or colours. In our busy lives we often see things but don't give ourselves the opportunity to look at the finer details. Bring all of what you see in the object to your awareness. 5. Finally, bring your attention back to the physical sensation of the object. This time noticing the feelings in your palm and fingers. Can you move the object around in your hand? What does that feel like? 6. When ready, you can place the object down again and take some time to notice how you feel now. Do you feel the same or different to how you felt at the start of the exercise? I would be really interested to hear how you found that exercise, or what you noticed. I'll be sharing some more grounding techniques over the next few weeks and everyone has their own personal favourites, or ones that they find more helpful than others. Just a final note to say that grounding techniques can be helpful, however the tips and techniques that I share here aren't designed to be an alternative to professional help and support. If you are struggling to cope with anxiety, mood or overwhelming emotions then speaking to your GP or finding a supportive therapist/mental health professional is really important. The BACP directory is a great place to start (https://www.bacp.co.uk/search/Therapists)
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