Grounding 5: Self-Soothing on Emotion Regulation

Grounding techniques are a set of tools used to assist you to stay in the present moment during episodes of intense anxiety or other overwhelming emotions. Staying in the present moment allows people to feel safe and in-control by focusing on the physical world and how they experience it.

When stressed or feeling some very intense emotions, we can get caught up in the thoughts, whether a past difficult experience or interaction or the fear of a future situation happening. Think of the last time you felt caught up in a distressing emotion. Your body may have felt tense, your mind may have been in the past, re-experiencing previous experiences or in the future, worrying about whats to come. You might even feel afraid or uncomfortable being in your body with distressing emotions and have developed strategies to escape it such as binge eating, drinking or other addictions, sleeping, dissociating, suicidal behaviors and self-harm issues.

So how can Grounding Skills help? Grounding is easy to do. Just focus on some aspect of the physical world, rather than on your internal thoughts and feelings. Focus on the present rather than the past. Practice your grounding techniques so that they will come naturally when you are upset. Let go of any negative feelings. Try a variety of techniques and rate the effectiveness of each technique in keeping you calm. Lets see some now and feel free to try 1 or many

1.Grab tightly onto your chair as hard as you can

2. Touch various objects around you: a pen, keys, your clothing, or the wall

3. Dig your heels into the floor-literally grounding them! Notice the tension centered in your heels as you do this. Remind yourself you are connected to the ground

4. Carry a grounding object in your pocket, which you can touch whenever you feel triggered

5. Notice your body: the weight of your body in the chair; wiggle your toes in your socks; the feel of your chair against your back

6. Stretch. Roll your head around

7. Clench and release your fists

8. Walk slowly; notice each footstep, saying left or right… in detail to yourself

9. Focus on your breathing, notice each inhale and exhale

10. Eat something, describing the flavors to yourself

Self Soothing Skills for Emotional Regulation

1. Get yourself some hot cocoa, coffee, soda, juice or water. Drink your beverage slowly focusing on the sensations of taste, smell and temperature

2. Wrap in a blanket and rock in a rocking chair

3. Wrap up in a heated blanket or put your clothes/blanket in the dryer to warm up then put them up and relax

4. Take a warm shower or bubble bath

5. Light scented candles or oil

6. Play soothing music

7. Go out into the warm sun for 15-30 minutes

8. Apply a cool washcloth to your face – add lavender essential oil for a calming boost

9. Listen to calming and soothing music for 10 minutes

10. Play, pet (and walk) a pet for 10 minutes or more

Practice Talking to Yourself in a Soothing Way

When stressed, our inner critic is usually loudest. What is needed rather, is a kinder, compassionate and soothing self.

Soothing words of comfort to say to yourself

Im sorry youre going through this...

Im here for you...

I love you...

I know this is a difficult time for you...

You are not alone...

I believe in you...

Its okay to feel this way, it makes sense to me...

I can understand …

You can count on me...

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