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5 Grounding Techniques By Psychologists To Calm Negative Emotions Quickly

By Somdutta Mazumder

Updated - April 27, 2020 4 min read

Along with bringing along a host of physical challenges, a pandemic also gives rise to an array of psychological difficulties. In a matter of weeks, our world shrunk to the size of our bedroom, our routines came to an abrupt halt, and the physical proximity between us and some of our biggest social supports magnified tenfold. It's okay to not be okay, it's okay to feel lost, overwhelmed, indifferent or anything you currently feel from the wide spectrum of human emotions. 

 

 

There isn't a universally accepted guide to dealing with a pandemic. Some retreat to the safety of being driven by productivity, focusing all kinds of energy onto their work, while others choose to occupy themselves with activities that are relaxing to the body and comforting to the mind, such as reading a book, creating art or discovering playlists. Regardless, there are a bunch of quick and highly-effective techniques recommended by psychologists to calm your emotions pronto. If you're panicking, anxious or just feeling overwhelmed, we have listed 5 grounding techniques you can use to quieten your distressing thoughts. 

 

But First, What Are Grounding Techniques? 

Grounding refers to focusing entirely on your present moment. A grounding technique is used to revoke your attention from traumatic memories, disturbing thoughts, or worries about the future, and refocus it on your immediate reality. Many grounding techniques involve the use of your senses, or calming tangible objects as a way of focusing your thoughts on what is actually happening, as opposed to what you're thinking of in your head. 

grounding-techniques

Image Courtesy - Pexels

 

Some Highly-Recommended Grounding Techniques By Psychologists 

 

1. List Your Favourites In Any Category 

This is a mental grounding technique, that works quickly to eliminate distressing thoughts by directing your attention on things you enjoy. When your negative feelings are overpowering you, just stop for a second and think of a category you're fond of. It could be Italian food, murder mysteries, comic books or anything under the sun. Start making a mental list of your top 10 favourites, and with each recall of the things you love, you'll quickly feel yourself calming down. 

 

2. Feel Your Feet 

A grounding technique often used on anxious clients by therapists as a quick de-stressing exercise, feeling your feet or for that matter, a specific part of your body, can effectively distract you from negative thoughts. By feeling your feet, we mean focusing all your conscious awareness on your two feet. Pay attention to all the sensations you're feeling on your feet while visualising them in your head. Within 30 seconds to a minute of this exercise, you will begin to feel soothed. 

 

3. Hold An Ice-Cube In Your Hand & Focus On It Till It Melts 

Another highly effective grounding technique discussed extensively by psychologists is that of holding an ice cube in your hand. This touch-based grounding technique redirects your focus from distressing thoughts, to a physical phenomenon happening in the palm of your hand. If you're experiencing troubling thoughts and emotions, hold an ice cube in your hand and focus entirely on its melting process. Feel the ice go from a solid-state to a liquid one, register the cold tingling in your palm and pay attention to all the sensations in your palm.  

 

 

4. Let A Piece Of Chocolate Melt In Your Mouth

Focusing on taking mindful bites of your favourite food, or sips of a hot beverage, has been found to be effective in helping people with anxiety, chronic stress, panic disorder or PTSD, ground themselves to the present moment. In case you don't have a full meal waiting, just take a bite out of a chocolate bar and focus your awareness on how it feels in your mouth. Register the taste on different parts of your tongue, focus on the feeling of it melting in your mouth, and roll the piece around in your mouth with your tongue. 

 

5. Stand In Your Balcony For 5 Minutes, & Focus On Elements Of Nature 

The notion of grounding along with the name, comes from reconnecting with nature as an effective strategy to keep negative thoughts at bay. The calming effect of greenery and other elements of nature on anxiety and stress have been discussed widely along with being practically implemented. As a quick way to unwind your mind, and tackle negative thoughts, go stand in your balcony for 5 minutes. While there, focus on all the elements of nature you can spot, including trees, leaves, flowers, clouds, animals and birds. You will be much calmer and emotionally stable by the end of this exercise. 

There are a host of other grounding techniques ranging from taking a cold shower to counting furniture around you. Find one that works for you, and keep calm. If things get too overwhelming, don't be afraid to reach out for support. We shall all get through this! 

Related tags:

Psychology Tricks

Coping With Stress

Rejuvenate At Home

Grounding Techniques

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