[Fuzzybear]

Lots of triggers today..
What helps you with grounding?

[fern46]

Getting outdoors and putting my hands and/or feet on the Earth. Gardening. Cleaning. Taking a bath. Drinking a warm cup of tea. Yoga. Mindful breathing. Eating comfort foods.

Sorry about the triggers. Some days are like dancing in a mine field. I am sending supportive vibes and wishes things improve.

[Skeezyks]

Actually, for me, this post is particularly timely. I have, for quite some time now, spent an inordinate amount of time (especially for a male) on personal hygiene & grooming. I hadn't really thought too much about it. But I've been thinking more about such things recently because I'm in the midst of a very rough patch. But, anyway, what occurred to me is that all of the hygiene & grooming stuff I do is, for me, sort-of a grounding technique. For one thing, I'm alone as I do it & it's quiet. I can take whatever time I need to do what I want to do since I seldom have other commitments. It provides me with a routine to follow. (I find that routine has become important to me as I've aged.) Plus it gives me something concrete to focus on. Hope your circumstances begin to improve as the day progresses.

[Rick7892]

Walking through a forest or nature, watching ocean waves come in and end on the beach, watching stars... Or watching nature webcams or extended nature videos. When I was having trouble coping a couple of winters ago, I watched bison grazing at Yellowstone.

Best wishes!

[Wild Coyote]

For me, getting outside. I agree with fern on touching the Earth, using hands (gardening or otherwise), feet (the most grounding from bare feet). It can also be helpful to rest with your spine against the ground and/or your knees up and feet flat on the "ground'" Another method I have read about is to stand with your spine against a tree: trees are very "grounded" with their deep roots into the ground.

I agree, a walk in nature can be helpful. A "walking meditation" might also be helpful.

Breathing exercises can often bring me into the Present Moment quickly. If more help is needed in order to pay attention to the breath, try Thich Nhat Hanh's method of describing what you are doing: "Breathing in, I know I am breathing in. Breathing out, I know I am breathing out."

His teachings for anchoring into the Present Moment include things like: When the phone is ringing and you are responding to answer: Answering the phone, I know I am answering the phone, for example. If one tends to need more grounding at anytime and/or throughout the day, this can be helpful, going through your day being very mindful of whatever you are doing, anchoring into your body and into the Present Moment. This can be especially helpful for people who tend to dissociate.

Foods: I again agree with fern. Usually higher fat foods, maybe higher carb foods and root vegetables. A very spicy or a pungent food might help with grounding. A very cold drink might help. These more extreme types of sensations can be grounding.

Strong odors can help. Which odors do you find strong, maybe even offensive?

Look around the room and name 10 things in your environment. May help more if you also involve a description: A tall red rose, a long-haired brown cat, a rectangular birch wood desk, long green heavy drapes, etc.

A hand full of ice cubes can be grounding.

I have found if I have been alone, starting a conversation, as in talking out loud with another person can help. This can be on the phone, skype-like settings, etc.

Loud music might be grounding. it really depends with music and the individual. Some music can unground me.

Some may feel grounded by weighted blankets.

Some find bodily sensations help with grounding. Maybe a massage, exercise...

Interestingly, there are "grounding sheets" (for beds) and grounding mats, even grounding mouse pads.

Just a few ideas off the top of my head.

[Wild Coyote]

I feel like I've hit the jackpot of grounding skills!

Here is quite an assortment of Mindfulness/Grounding Skills, presented in varied formats from dbtselfehelp.com:

Instant Mindfulness

[fern46]

Originally Posted by Wild Coyote

For me, getting outside. I agree with fern on touching the Earth, using hands (gardening or otherwise), feet (the most grounding from bare feet). It can also be helpful to rest with your spine against the ground and/or your knees up and feet flat on the "ground'" Another method I have read about is to stand with your spine against a tree: trees are very "grounded" with their deep roots into the ground.

I agree, a walk in nature can be helpful. A "walking meditation" might also be helpful.

Breathing exercises can often bring me into the Present Moment quickly. If more help is needed in order to pay attention to the breath, try Thich Nhat Hanh's method of describing what you are doing: "Breathing in, I know I am breathing in. Breathing out, I know I am breathing out."

His teachings for anchoring into the Present Moment include things like: When the phone is ringing and you are responding to answer: Answering the phone, I know I am answering the phone, for example. If one tends to need more grounding at anytime and/or throughout the day, this can be helpful, going through your day being very mindful of whatever you are doing, anchoring into your body and into the Present Moment. This can be especially helpful for people who tend to dissociate.

Foods: I again agree with fern. Usually higher fat foods, maybe higher carb foods and root vegetables. A very spicy or a pungent food might help with grounding. A very cold drink might help. These more extreme types of sensations can be grounding.

Strong odors can help. Which odors do you find strong, maybe even offensive?

Look around the room and name 10 things in your environment. May help more if you also involve a description: A tall red rose, a long-haired brown cat, a rectangular birch wood desk, long green heavy drapes, etc.

A hand full of ice cubes can be grounding.

I have found if I have been alone, starting a conversation, as in talking out loud with another person can help. This can be on the phone, skype-like settings, etc.

Loud music might be grounding. it really depends with music and the individual. Some music can unground me.

Some may feel grounded by weighted blankets.

Some find bodily sensations help with grounding. Maybe a massage, exercise...

Interestingly, there are "grounding sheets" (for beds) and grounding mats, even grounding mouse pads.

Just a few ideas off the top of my head.

Leaning up against a tree is a great one! You can also visualize yourself as a tree. Imagine that you have strong roots that leave your feet and go down deep into the Earth that ground you and keep you stable. Imagine you have a strong trunk that holds the life you create and reaches up into the sky perfectly. This can help when you're indoors.

[Rick7892]

Originally Posted by Skeezyks

Actually, for me, this post is particularly timely. I have, for quite some time now, spent an inordinate amount of time (especially for a male) on personal hygiene & grooming. I hadn't really thought too much about it. But I've been thinking more about such things recently because I'm in the midst of a very rough patch. But, anyway, what occurred to me is that all of the hygiene & grooming stuff I do is, for me, sort-of a grounding technique. For one thing, I'm alone as I do it & it's quiet. I can take whatever time I need to do what I want to do since I seldom have other commitments. It provides me with a routine to follow. (I find that routine has become important to me as I've aged.) Plus it gives me something concrete to focus on. Hope your circumstances begin to improve as the day progresses.

Skeezyks, sorry to hear about your being in a rough patch.

I am in my 70s and have found that routines are in themselves grounding!

Sending good thoughts your way!

Hi Fuzzybear. Here are some from a blog post I wrote a long time ago. Some specifically relate to depersonalization/derealization, but I'm assuming you're not looking for them, exactly. The rest apply for all types of grounding needs. A few have already been mentioned by others, but I left them in to show that they also help me.

Mental grounding

• Prepare for a stressful event in advance – If you know you will be entering a triggering environment, rehearse a sample conversation (or reassuring words) in your head ahead of time. Visualize yourself remaining grounded or making pre-planned movements or responses.
• Take a special note of your surroundings – Take a moment to zero in on something you’re familiar with (like a painting or a house along your route), and describe it in your mind or out loud (if appropriate).
• Distract yourself with a “game” in your mind – Sing a funny song in your head. Count to six. Listen to the tapping of your foot on the ground.
• Visualize a calming place that you’ve been to in the past – Remember the feeling of being at the beach and hearing the pleasing sound of the waves. Imagine being in bed hugging your pillow.
• Reorient yourself to the current place and time – Ask questions like what time is it? Who am I speaking to? What is my name? Where am I? Tell yourself that you are OK, despite the extreme stress.
• Pick your music and auditory environment right – I sometimes find myself drifting away from my surroundings listening to certain types of music. This can be dangerous when driving, riding my bike, or even walking. Some music/sounds calm and ground me, others affect me negatively.

Physical grounding

• Use your senses to keep yourself in the moment – Smell a flower, the room, the perfume on your wrist. Feel the softness of your alpaca sweater. Lightly touch or squeeze your arm or the steering wheel. Hold onto the sides of the chair you’re sitting on firmly and say “I’m here and I’m grounded.” Reach into your pocket and feel the piece of lint.
• Be aware of your breathing – Make an effort to hear your breathing. Breathe in at a slow rate and breathe deep. Recognize that the breathing is yours and that you control your body.
• Drink a sip of water, or other drink – Stay aware of your swallowing. Take notice of the taste and heat (or coolness) of the beverage. Clear your throat.

[Shoe]

Recently I was watching this therapist on YouTube explain some grounding technics which were all pretty much about bringing yourself out of being lost in the thought stream and back to the present moment. Here is a short 7 minute video you may find useful.

Personally, I really like just getting on my bike and going for a ride.

[Fuzzybear]

Thanks to all for these very helpful responses. I have just been revisiting a few threads

[swimmingly]

Thank you for this thread. It is timely, helpful, and needed. I think we can all use a revisit from time to time. I have a few websites bookmarked that I found had excellent information. Most has been shared here already, but I thought I'd share one that I use when I get anxiety and need to call myself back. It's called box-breathing. You all probably have heard of it. Essentially, it is counting breaths until you can't focus on anything but that. It brings me back and grounds me in myself if that makes sense.

Breathe in, while counting 1, 2, 3, 4
Hold the breath, while counting 1, 2, 3, 4
Breathe out, while counting 1, 2, 3, 4
Hold the exhale, while counting 1, 2, 3, 4
start over and repeat until you are back in control. Usually takes me 5-6 repetitions.

[bpcyclist]

Originally Posted by swimmingly

Thank you for this thread. It is timely, helpful, and needed. I think we can all use a revisit from time to time. I have a few websites bookmarked that I found had excellent information. Most has been shared here already, but I thought I'd share one that I use when I get anxiety and need to call myself back. It's called box-breathing. You all probably have heard of it. Essentially, it is counting breaths until you can't focus on anything but that. It brings me back and grounds me in myself if that makes sense.

Breathe in, while counting 1, 2, 3, 4
Hold the breath, while counting 1, 2, 3, 4
Breathe out, while counting 1, 2, 3, 4
Hold the exhale, while counting 1, 2, 3, 4
start over and repeat until you are back in control. Usually takes me 5-6 repetitions.

This is good. I do it a bit differently, but basically, this is now I treat my anxiety. No meds anymore. Thanks for this. Hopefully, other people or a person will find help in it.

[Fuzzybear]

Originally Posted by swimmingly

Thank you for this thread. It is timely, helpful, and needed. I think we can all use a revisit from time to time. I have a few websites bookmarked that I found had excellent information. Most has been shared here already, but I thought I'd share one that I use when I get anxiety and need to call myself back. It's called box-breathing. You all probably have heard of it. Essentially, it is counting breaths until you can't focus on anything but that. It brings me back and grounds me in myself if that makes sense.

Breathe in, while counting 1, 2, 3, 4
Hold the breath, while counting 1, 2, 3, 4
Breathe out, while counting 1, 2, 3, 4
Hold the exhale, while counting 1, 2, 3, 4
start over and repeat until you are back in control. Usually takes me 5-6 repetitions.

Thank you swimmingly, this is very helpful to me. And it is also very well timed and needed. I appreciate your sharing this, thank you

[Fuzzybear]

Originally Posted by bpcyclist

This is good. I do it a bit differently, but basically, this is now I treat my anxiety. No meds anymore. Thanks for this. Hopefully, other people or a person will find help in it.

I definitely find help in it. I hope that more reading this might find it helpful (at some point anyway)

Much love

[Travelinglady]

Thanks, FUZZY. I'm sorry you're struggling, but you've allowed all of us to hear many great ways of grounding. I hope they will help you--as well as knowing you have many friends here, like me,