Well, we made it through the pandemic, but Americans are experiencing more stress than ever.   

At the close of 2022, the American Psychiatric Association surveyed Americans about their stress levels.  37% said they were more stressed than they were in late 2021 and sadly more than one in four people surveyed expected to experience more stress in 2023.  When asked about the causes of stress, those surveyed offered a fairly standard list:  Personal finances, health concerns, mental health concerns, job security, relationship issues and general uncertainty about the future.  But the fact that stress has become quite pervasive doesn’t make it any less debilitating.  Stress is uncomfortable and unhealthy and can prevent us from accomplishing the simplest daily activities. 

At Amaze, our mental health professionals use grounding exercises to help patients reduce stress.  If you’ve heard the phrase “free floating anxiety,” it will be easy to understand how we can use grounding techniques to achieve the opposite feeling. 

What Are Grounding Exercises? 

Grounding exercises are like a mental reset button that helps us feel more calm, centered, and connected to the present moment. They’re especially useful when we’re feeling overwhelmed and anxious. 

Imagine your mind is like a balloon floating in the sky. Sometimes, it gets carried away by all the thoughts, worries, and distractions that come your way. Grounding exercises are like anchors that bring that balloon back down to earth, helping you feel more stable and focused. 

When you’re feeling scattered or anxious, grounding exercises provide a way to bring your attention back to your body and the world around you. They help you feel more grounded, like a tree with deep roots that keep it steady in the wind.

How Do Grounding Exercises Work to Reduce Stress? 

These exercises usually involve paying attention to your senses. For example, you might focus on your breath, feeling the air go in and out of your lungs. Or you could concentrate on the physical sensations of your body, like the feeling of your feet on the ground or the texture of an object in your hand. 

By bringing your awareness to the present moment through your senses, grounding exercises help you break free from racing thoughts and worries about the past or future. They bring you back to what’s happening right now, and that can bring a sense of calm and stability. 

So, the purpose of grounding exercises is to help you shift your focus away from stress and anxiety, and instead, connect with the present moment. They’re simple tools you can use anytime and anywhere to find a little peace and regain control over your thoughts and emotions. 

Types of Grounding Exercises Top of Form 

•  Sensory Grounding. Engage your senses to connect with the present moment. Focus on what you can see, hear, touch, smell, or taste. Examples include feeling the texture of an object, listening to calming music, or noticing the scent of a candle. 
• Physical Grounding. Bring your attention to your body and physical sensations. This can involve activities like deep breathing exercises, stretching, or noticing the feeling of your feet on the ground. 
• Mental Grounding. Redirect your thoughts away from distressing or overwhelming topics. Counting backwards from a specific number, reciting a poem or mantra, or mentally listing items of a certain category (e.g., types of fruits) can help shift your focus. 
• Emotional Grounding. Acknowledge and name your emotions to gain clarity and control. Identify how you’re feeling and try to describe those emotions in detail. Writing them down or discussing them with a trusted person can be helpful. 
• Nature Grounding. Connect with the natural world to promote a sense of calm and stability. Spend time outdoors, observe the beauty of nature, or engage in activities like gardening or walking barefoot on grass. 
• Social Grounding. Engage in social interactions or connect with others for support. Talk to a trusted friend or family member, engage in a conversation, or participate in group activities to feel connected and grounded. 
• Creative Grounding. Channel your emotions into creative outlets. Engage in activities like drawing, painting, playing a musical instrument, or writing to express and process your emotions.  

A Grounding Exercise to Try 

 The “5-4-3-2-1” technique is a common method used in cognitive behavioral therapy (CBT) to help people manage stress, anxiety, and panic attacks. This technique can help someone refocus their mind on the present moment and reduce feelings of distress. Here’s how it works: 

5: Acknowledge FIVE things you see around you. It could be a pen, a spot on the ceiling, anything in your surroundings. 

4: Acknowledge FOUR things you can touch around you. It could be your hair, a pillow, or the ground under your feet. 

3: Acknowledge THREE things you hear. This could be any external sound. If you can hear birds chirping outside, for instance, or the sound of a fan, heater or an air conditioner. 

2: Acknowledge TWO things you can smell. Maybe you can smell some coffee from the kitchen, flowers if you are outside, or the crisp scent of a book. 

1: Acknowledge ONE thing you can taste*. What does the inside of your mouth taste like—gum, coffee, or the aftertaste of a meal? 

   *Our Amaze mental health providers like to swap out the traditional “one thing you can  taste” with … 
 
1*: Acknowledge ONE thing you are grateful for right now. Thinking of one thing you are grateful for adds a bit of positivity to your grounding efforts.  

Remember, the goal of this technique is to help you ground yourself in the here and now, reconnecting with your physical presence in the world and distracting from any overwhelming thoughts or feelings. It’s a powerful tool to have in your mental health toolkit for moments when you’re feeling anxious or panicked. 

At Amaze we want to help you get healthy and stay healthy. And of course, we’re always here to help.