Cap Psych Pod Episode 8: Grounding Techniques

Today we’re joined by Tracey Eisenberg. Tracey is a registered psychotherapist and has been with us here at Capital Psychological since 2020. Tracey’s diverse career as a lawyer, coach, and now therapist has offered her an opportunity to treat both individuals and teams in crisis, as well as individuals facing mental health challenges. Tracey’s practice focuses primarily on supporting individuals aged 12+ to address issues such as anxiety and depression, stress management, trauma, compassion fatigue, self-esteem related issues, and other mental health challenges. Today, Tracey will be discussing the importance of utilizing grounding techniques in everyday life, as well as how to prepare yourself for holiday situations that can be tricky to navigate for some.

What are grounding techniques?

I get that question a lot in session when I’m suggesting to clients that it’s something they can benefit from, especially if they’re anxious. In the simplest form, grounding exercises are things that you can do to help bring yourself back into the present moment. So, if someone’s super anxious or if they’re having a panic attack or they’re in their head, grounding will bring them back into the room and back into the environment. There are many different kinds of exercises, some of which I will describe for you today, and they range in both complexity and time spent. Some grounding techniques are as simple as getting in touch with your breath- hearing it, feeling it, sometimes counting it. It’s similar to mindfulness; you have probably heard a lot about mindfulness – the act of staying present in your environment. There is a great deal of overlap here but whereas mindfulness is a grounding practice that can be done daily. When we talk about grounding it is usually done when we are feeling overwhelmed, anxious, or stressed.

What sort of situations in everyday life can call for grounding techniques?

I think, especially right now in a… I’d like to say post-covid but I’m not quite there yet.  In a “getting to post-Covid world” there are many things that can being us to a place of heightened emotion – anger, anxiety, fear, etc. Whether the emotion comes from a flashback from a previous incident (common for those suffering from PTSD), or we are faced with difficult situations at work or home, these techniques are helpful. For example, if you suffer from panic attacks (this is a formal diagnosis provided to you by a health professional) or you are having trouble coping with a difficult person or assignment at school or work, you might find yourself in a place of distress. Maybe you had a confrontational conversation with someone, and you are activated by it and worried. You might be replaying events over and over in your head, or your heart rate is up, your palms are a little sweaty, you are having trouble concentrating and you might feel a bit panicky. These are all typical situations in which grounding can be helpful. Or maybe you have a really confrontational conversation with someone and after the conversation you’re really revved up and worried about it and maybe you’re replaying it in your head over and over again multiple times, these are situations where someone can feel panicky and they’re all situations where grounding can really be helpful.

How will the grounding be helpful? What can I expect to feel?

That’s a good question. Let’s get into the nuts and bolts of grounding. Grounding will help because, essentially, it brings you out of your head and back into the room or environment. It is like the cog in the wheel that is spinning around and around in your head. It helps to stop the spinning and it’ll slow you down, reconnects you to the “now” and helps to slow your breathing and your racing thoughts. Some people report that when they’re in the middle of a grounding exercise, they find that they are not thinking about anything else but the exercise which is something they find very helpful and relieving. The exercises are underrated because they can bring you to a place of increased peace and tranquility, without the need to solve the problem or figure anything out – in other words, grounding allows you to just “be”. You can expect to feel different things when you ground – depending on the type of exercise.

You’ve probably heard of the term adrenal fatigue. Grounding techniques can help us to address this issue which can leave us feeling depleted for most of the day. Our adrenal glands excrete hormones like cortisol. These levels usually peak in the morning and fall as we near bedtime. For those under stress, this hormone level may become unsynchronized. Grounding – and especially earthing – can help to resynchronize the levels of cortisol and provide more energy.

A simple grounding technique is to walk barefoot on the ground (grass is an amazing place to try this). The exercise reconnects you to the earth, to where you are, and to nature. When we reconnect with the earth we feel more solid, and calmer. Another nature-based grounding technique is hugging a tree. Trees are so solid that hugging one can remind us of how they have weathered so much over so long a time and are still there, rock solid. Otherwise referred to as “earthing”, the idea is to connect to the energy of something living. For the non-tree-huggers, I will go through some other easily accessible exercises.

Other grounding exercises that you might find helpful are:

·       Connecting to your breath (breathing slowly up to ten times until you both feel and hear your breath and the breath stabilizes to a consistent rhythm. When you do this exercise, count each breath, and focus on both the inhale and exhale. When possible, extend the exhale for a bit longer.

·       Hold something cold in your hand and notice the object (a canned drink from the refrigerator will do the trick). Feel the cold, the shape of the can. Take a sip and notice the feeling of the drink as you swallow, the bubbles, the fizzy sound.

·       Pick up your pet if you have one, and notice how they feel – the beat of their heart, the feel of the fur/hair, their smell.

·       Use all of your senses. Try to name 5 things you can see, 4 things you can touch right near you, 3 things you can hear (eyes closed are best on that one), and 2 things you can smell, and then think of one thing you are grateful for. This is a particularly effective technique that I use often with clients.

·       Splash your face with cold water and notice how it brings you back into the room.

·       Jump up and down for a moment and then clap your hands. These movements will help to release some anxiety and also bring you some body awareness.

·       People who experience frequent bouts of anxiety use both the breath and the senses exercise, and some will even wear a hair elastic on their wrist that they can flick gently. This helps to bring them to the present.

I would like to elaborate a bit on the extended exhale breathing. This exercise is the most readily available as you always have your breath with you. It is an extremely useful grounding tool. Breathe in through the nose to a count of 4 and then exhale very slowly through the mouth until you are empty. Then stop and notice how you feel. You will likely feel calmer. You can do multiple rounds of this exercise.

As we approach the holiday season, how can someone use grounding techniques in a situation such as a stressful event like hosting a big dinner or attending a large family gathering?

Holidays can be stressful at the best of times. We are usually overwhelmed with a long “to-do” list. There may be individuals with whom relationships are strained but who will be present. It is a great idea to start (before the holiday season) by focusing inward. Notice how you are breathing. Is your breath feeling tighter than usual? Are you taking shallower breaths? Do you find your mind distracted or racing? Begin now to practice the extended exhale breathing. If you can, combine 2 of these exercises and sit on a chair with your feet solidly on the ground (earthing element) and then use your breath. Notice how you feel after. Does your chest expand easier? Is your mind calmer?

Before guests arrive, ground yourself. Take the time to be present. Practice some gratitude (another podcast for sure) for everything that you have and that you are and take a moment to yourself to do a 5-4-3-2-1 exercise in private. So much preparation goes into the holiday gatherings, and we want to be present (mindfully) to enjoy them. Don’t feel awkward if you need to leave the room for a few minutes to ground if you are beginning to feel heightened. Take a mindful walk before everyone arrives...it will settle the mind and prepare you for the arrival of others into your space. What is a mindful walk?

How are mindfulness and grounding related?

Mindfulness is a type of meditation that, like grounding, is aimed at reducing stress and anxiety. It gets you in touch with your feelings and senses (like the 5-4-3-2-1 exercise) and heightens your awareness of the environment (similar to earthing). There are many different ways to practice mindfulness. The mindful walk I mentioned is one. Take a walk (without earbuds if possible) and notice everything in your path – what do you see, what can you touch (leaves, trees, grass)? Pay attention to everything – what do you smell, hear, etc.? Other mindfulness exercises include doing a body scan where you try to focus your attention on each part of your body. Notice where you are tensing up and where you are not. Stay aware of any sensations, emotions, or thoughts that you notice as you scan your body. YouTube has many guided body scans that you can listen to and follow along. Simple mindful exercises such as sitting and breathing or walking can be practiced at any time. For the body scan, allow more time and a quiet space.

Can anyone do these exercises or do you need to be professionally trained?

The exercises I have mentioned today – both the mindfulness ones and the grounding techniques do not require professional training. However, if you are in the care of a therapist, he or she can walk you through these exercises and may even practice them in session. Feel free to ask questions if you feel you need more guidance.