Grounding Techniques to Quiet Distressing Thoughts
In Grounding Techniques Distressing thoughts can be very hard to deal with, and sometimes we feel as though there’s nothing we can do about them.
Luckily, there are plenty of grounding techniques that you can use to quiet these bothersome thoughts and keep them from ruling your life!
The first grounding technique you should try out is the five-minute breathing exercise. Here’s how it works: set your timer for five minutes and focus on the way you breathe in and out during that time period.
Take a warm shower
One of a Grounding Techniques is a warm shower serves as a great calming mechanism for those having trouble calming their minds. The warm water is soothing and relaxing, which helps your body and mind feel more at ease.
A hot shower is also an excellent way to reduce physical pain and discomfort—both of which can be common triggers for stress and anxiety attacks.
Additionally, being in a warm environment may help reduce racing thoughts by slowing down your breathing and heart rate—making it easier for you to fall asleep later on in the evening.
If you’re feeling particularly anxious, take a hot shower before going to bed—it might make falling asleep easier than ever before!
Grab something heavy
In Grounding Techniques When you’re anxious, your body produces a stress response. This causes an instant fight-or-flight response. One of the ways that we react in our body is by tensing up muscles and holding our breath.
That’s why it’s important to breathe deep, relax your muscles and let them go when practicing grounding techniques—which will immediately help with feeling more relaxed.
Grabbing something heavy, like a bag of ice or a water bottle (empty), can also give you something else to focus on and help reduce anxiety. If holding onto something helps you, definitely do it!
Eat your favorite comfort food
Often, when we’re having upsetting thoughts or emotions, our body may be asking for some fuel. Eating a small portion of your favorite comfort food—and not overdoing it—can provide a momentary boost and distract you from whatever might be bothering you.
This is why people often reach for sugary foods when they’re feeling stressed out: They help provide some quick energy, but usually that energy can leave us feeling more tired afterward.
The important thing here is to eat just enough food so that you feel better after eating it, rather than too much so that it leads to stomach pains or other unpleasant symptoms later on.
Listen to musicSection: Look at photos that make you happy
take a look at your phone, computer or even just a wall of photos. Is there one that makes you smile every time you see it? Focus on it and allow yourself to get lost in its beauty.
You’ll start feeling calmer and calmer.Section: Give yourself some time out: people sometimes underestimate how powerful a few minutes break can be when they need it.
Don’t push through – get up and have a walk around, go outside or whatever takes your fancy; but make sure you tell whoever is working with you/in front of you what’s going on.
Clean your room or kitchen
Have you ever noticed that when you’re upset, cleaning can help clear your mind? Cleaning is a bit like meditation in that it forces us to focus on what we’re doing at a single moment in time.
Disturbing thoughts aren’t always going to disappear instantly, but if you practice clearing your mind and focusing on what you’re currently doing, your thoughts will eventually follow suit.
This is especially useful for a common mental health phenomenon called rumination: replaying upsetting situations over and over again (usually because we don’t have any solutions for them).
Re-focusing on tasks—or engaging in more mindfulness exercises—is an effective way of countering rumination. Give cleaning a try! (Or organize something else around your house.)
Write down your thoughts in a journal
Having upsetting thoughts can make you feel like your mind is spiraling out of control. Writing down what you’re thinking might seem like a simple task, but it can actually help bring clarity and focus to your situation.
Getting your thoughts on paper doesn’t mean your problems go away—but it does mean that you have a record of them.
So when you notice a disturbing thought starting, stop what you’re doing, take out a piece of paper and pen, and jot down exactly what’s troubling you. And don’t censor yourself; there’s no right or wrong way to think!
Say a mantra out loud
This can be done at any time. Simply repeat a mantra or affirmation out loud that is designed to counteract what you’re feeling.
For example, if you’re angry about something (or someone), say something like I am at peace or I have love in my life. If you feel sad and discouraged, say a mantra such as I am brave or I have a lot of love and support around me.
If you feel overwhelmed, repeat an affirmation such as one day at a time or I will take things slowly. The point of these affirmations is that they remind us of our feelings in times when we aren’t feeling them, not merely reaffirm how we already feel.
It may sound simple, but breathing deeply is an easy way to calm down. Breathing from your diaphragm (also known as belly breathing) relaxes your chest muscles and calms your mind.
If you’re in a crowded or stressful situation, stop what you’re doing for just a minute or two and take several deep breaths into your abdomen.
It’s also helpful to breathe in through your nose and out through your mouth if it helps focus on getting air into your diaphragm.
Deeply inhaling for two seconds and exhaling for four seconds should do it! As anxiety-reducing as that might be, avoid taking deep breaths with tension in your chest or shoulders—it can actually increase stress levels by reinforcing nervousness rather than relaxation.
Play with pets
If you have a pet, play with it! An easy way to reduce your stress level is by taking time out of your day to engage in relaxing activities that can be as simple as playing with your pet.
Taking a moment out of your day just for you and your pet can help make sure that you have time for yourself each day. Have an extra five minutes?
Play with your dog or cat! This can make a world of difference in helping quiet distress and anxiety. Let’s face it—we all could use a little relaxation at some point in our busy days! If you don’t have pets, but would like one, consider volunteering at a local animal shelter or pet store.