8 Grounding Techniques to Help You Stay Present

Life is very unpredictable, and we may hear or see things that may cause us to panic. However, there are so many ways to ground yourself during these difficult moments. Panic attacks and anxiety attacks can happen at any time; we cannot predict them. Here are eight techniques that currently work for me and may also work for you.

Spicy Foods.

Eating spicy foods, or specifically spicy ramen, is one of the most powerful grounding techniques. Eating spicy foods activates almost all five of your senses immediately and forces your body to react to what you are currently doing in the moment. If you don’t have any spicy food in your home, try dabbing a little bit of Tabasco or hot sauce on your tongue. This will get your mind working by focusing on how hot the food is and will temporarily take your mind off of what you may be panicking about. Eating spicy foods is one of my main go-to techniques, because normally food is the last thing on my mind whenever I’m feeling anxious. Adding veggies and protein to the bowl can make this experience even more nutritious and flavorful. You can find hundreds of different flavors of ramen at your local Asian market. I personally keep an emergency package of spicy ramen in my pantry, in case I find myself unable to focus, think, or process whatever I’m feeling.

Cold Showers.

Taking a cold shower is also a quick way to shock yourself back into your body. Some people like to start with a warm or hot shower and slowly switch it over to cold. Taking a cold shower engages your physical sensations and will immediately change whatever your mind was currently stuck on. A lot of people are not a fan of taking cold showers, but it is a quick and very effective way to take your mind off of panicking. The shower does not have to be long but do allow your mind to register the temperature of the water, how the water feels, and what comes to mind while being in the cold water. This is not the most fun technique, but it is very effective and has been recommended by mental health professionals for years.

Holding/Throwing Ice Cubes.

This grounding technique can be quite fun and even turned into a game of sorts. When working in the mental health field, this technique was the one I recommended most, because of how easy and effective it was when working in the field. Ice can be found from any fridge, freezer, or beverage, so it’s very easy to get ahold of. If you are feeling very tense or anger in the moment, throwing the ice against pavement, away from people, may be helpful. A lot of my clients would name an ice cube with an emotional that they might be feeling, and throw it against the pavement, and then continue this. Holding ice by itself can be very helpful but do make sure to have a cup or towel, as it will melt in your hands very quickly. Use as much ice as you need for as long as you need to. Be sure to take breaks from time to time, as sometimes our hands might become used to holding the ice, and go numb after a period of time.

Cat Videos.

Now this technique is for those of us who enjoy some light comedy during a tough time. Watching some funny cat compilation videos on YouTube is a great way to take your mind off of something troubling. It’s quite easy to fall into a rabbit hole on YouTube these days, but finding a nice collection of cat videos whenever you aren’t feeling like yourself is very sacred. Cats are very sweet, wild, and unpredictable, so why not watch them be themselves? It doesn’t have to just be cat videos; any type of funny animal video or light humor is sure to help lift your mood!

Essential Oils, Herbs, and Spices.

It’s very important to try engaging all five of your senses when grounding. Smelling essential oils, herbs, and spices is one way to do this. Over time you may have a go-to smell that you prefer, and it may be best to keep it close by. Working with herbs in general is a wonderful way to keep your body and mind active and busy. Cooking may be an alternative to achieving this as well. Cooking with different herbs and spices naturally engages all of your senses. If you feel like it, playing some upbeat music that you enjoy or putting on a comfort TV show, may also be helpful. There is no set guideline for grounding, it’s about trying different techniques and figuring out which ones work best for you!

Calling Someone You Can Trust.

Having just one person you can trust is one of the most valuable things you can ever have. Sometimes just hearing a familiar voice in-person or on the phone, is enough to bring you back to reality. While it is most important to see a licensed professional therapist regularly, sometimes you just need a friend you can reach out to. There is nothing wrong with reaching out to others and asking for help when you need it.

Writing Down What is Going Through Your Mind.

Journaling is a great way to keep track of your mood and different events going on throughout your day. Journaling does not have to be done every day, but it is important to check in with yourself often, even if you don’t write it down. Writing down your current thoughts is incredibly helpful if you’re not quite ready to talk about what’s going on. The beauty in journaling or writing is that you have every right to keep these thoughts locked away and to yourself. You don’t have to share them with anyone unless you would like to. You can plainly write out what you’re thinking, just to get it off your chest, or you can try your hand at the creative side of writing. No matter what you decide, it’s good practice to remember that your thoughts and feelings are valid. It can be frustrating to feel things we cannot control, so finding different ways to express our thoughts is imperative.

Going For a Brisk Walk.

If it’s warm enough outside, it may be helpful to go on a brisk walk within your neighborhood. I strongly oppose to driving whenever you are feeling dysregulated, so it’s best to stay within the area you are, unless someone else is able to drive for you. While you’re on the walk, try going at a pace that is a little quicker than what you’re used to. This will force your mind and body to work together in order to keep up the pace. Try to also notice what you may see while you are walking, whether it be animals, new construction, or people. The walk does not have to be long at all, just long enough to allow your mind to drift to and from whatever you may notice while walking.

These are just a few of the many grounding techniques that are worth trying. This time of year can be very difficult for many people, so it never hurts to learn new coping skills to help navigate through life along the way.

Thank you for taking the time to read this blog article! Be sure to leave a comment, like, and share this content if you enjoyed reading! Please tell me what you would like to see next in the comments as well!

Love,

—H.DENAË

HEALTH + BEAUTYHannah McClendonFebruary 9, 2023grounding techniques, mental health, breathe, self care, self, groundingComment