Grounding Techniques Are Changing My Life

How I made it to 25 without going to therapy is beyond me. It has changed the way I go about each day, and it really all comes down to one thing: being mindful.

Maybe this has come naturally to everybody else, but for me, it isn’t something I’ve been very good at. My actions and responses happen quicker than my reasonable thought. Going into therapy, I knew that I needed grounding techniques to keep me from launching into a panic attack.

Using these techniques has helped me slow down and consider my reaction before it happens. I can be rather irrational when it comes to heightened feelings and knee-jerk reactions, but after trying these grounding techniques I’ve found it easier to regulate myself.

Breathing

When your heart rate accelerates because of anxiety it can be difficult to regain control. If you find yourself on this spiral try breathing in for four counts and out for four counts. The number of counts is less important than the regulation they should be helping. Start with two counts if you need to and adjust as your heart rate slows. Just focus on the feeling of the air going in and out of your lungs.

CALM (okay, I picked this up from Jane the Virgin, but it works for me!)

Think of something that brings you happiness for each letter in the word CALM. Personally, my phrase is: Coffee, Autumn, Lavender, Meditation.

I like to close my eyes, breathe and repeat this phrase to myself for thirty seconds to a minute. I find that this helps slow my heart rate and bring me back to control.

Sensory Grounding (or 5-4-3-2-1)

Using your five senses, start to list things around you. For example, five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste.

Try to focus on sensations that bring you comfort and happiness, or things you might not notice normally like the texture of the carpet or the hum of the lights.

Make Yourself Laugh

Watch a funny video, tell yourself a joke, make a funny face in the mirror. Anything that can get you to crack a smile and giggle even for a moment can break some of the tension you’re holding inside.

This is only ONE of the benefits I’ve gotten from therapy so far and it has been life changing. Therapy has reinforced that my mental illnesses don’t define me or make me less of a person. I’ve gained acceptance of my messed up brain chemistry and tools to help fight it.

I realize that not everyone experiences mental illness the same way so these aren’t universal techniques. If they help you, great! If they don’t, I hope they at least provide some kind of path to continue down to find something that works for you.

Your feelings are valid. You are not crazy. You are loved.