Life can be a bit difficult - it can feel like these times can be too much to handle. This distress can even lead to periods of anxiety and depression, where everything feels like it is too much. 

However, it is important to have hope when you’re going through these difficult times because ultimately, they will pass. To help you cope with the difficult emotions when they start to take over, here are some therapist-recommended grounding techniques. 

Also read: 5 Therapist-Recommended Tools to Deal With Anxiety

Understanding Grounding Techniques

Grounding techniques are techniques that can be used to bring your attention back to the present moment and help you feel more centered and in control. These techniques are especially helpful if you experience intense emotions and thoughts that can be distressing and disorienting. 

The goal of these therapist-recommended grounding techniques is to help you regulate your emotions, thoughts, and sensations - in turn, helping you through times when you’re not feeling in control.

Breath Awareness

One of the simplest and most effective grounding techniques is breath awareness. When you're feeling overwhelmed and distressed, simply taking a moment to focus on your breath can help you feel more centred and in control. 

Start by taking a deep breath in through your nose and then exhaling slowly through your mouth. Repeat this a few times, paying attention to the sensation of the breath moving in and out of your body. This will help you slow down your breathing and bring your attention to the present moment, where you can start to feel more in control.

Also read: 5 Therapist Recommended Tips To Deal With Social Anxiety

Progressive Muscle Relaxation

Another effective grounding technique is progressive muscle relaxation. This involves tensing and relaxing each muscle group in your body, starting with your feet and working your way up to your head. This can help you release physical tension and calm your mind, making it easier to regulate your emotions and thoughts. To practice progressive muscle relaxation, start by tensing the muscles in your feet for a count of five and then relaxing them. Move up your body, tensing and relaxing each muscle group as you go, until you reach your head.

Also read: 5 Therapist Recommended Techniques to Deal With Intrusive Thoughts

Sensory Awareness

Sensory awareness is another simple and effective grounding technique. This involves focusing on your five senses and paying attention to the sensations in your body. For example, you can focus on the sounds you hear, the sights you see, the textures you feel, the smells you smell, and the tastes you taste. By bringing your attention to the present moment and focusing on your senses, you can calm your mind and regulate your emotions.

Mindfulness Meditation

Mindfulness meditation is another powerful grounding technique that can help you manage distressing thoughts and feelings. This involves simply focusing your attention on the present moment and being aware of your thoughts and feelings without judgment. This can help you develop a sense of calm and control, even in the midst of challenging circumstances. To practice mindfulness meditation, simply find a quiet place where you can sit or lie down comfortably. Close your eyes and focus on your breath. If your mind starts to wander, simply bring your attention back to your breath and continue to focus on the present moment.

Nature Walk

Finally, taking a walk through a park or some greenery can be a great way to ground yourself and calm your mind when distressing thoughts start to take over. Being in nature can help you connect with the present moment, reduce stress and anxiety, and improve your mood. So, whether you take a walk in a park, go for a hike, or simply spend some time in your backyard, spending time in nature can be a powerful grounding technique.

Grounding techniques are simple and effective methods for managing distressing thoughts and emotions. By using these techniques, you can regain control in difficult times. If you do feel like you need some more guidance or that you’re finding it difficult to cope, talking to a therapist can help.