Find Your Ground: Brain/Body-Based Techniques
- Twyla Terry-McCarrell
- Mar 8
- 2 min read
Brain-Based Techniques
5-4-3-2-1 Technique: Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This engages your senses and brings you to the present moment (1) (2).
Source: Stand4Kind Youtube channel Recite Familiar Facts: Repeat simple facts like your name, address, or favorite song lyrics to distract your mind (1).
Visualization: Imagine a calming place, like a beach or forest, and focus on the sensory details (1).
Source: Abide Meditation App Youtube Channel Counting Backwards: Count backward from 100 by sevens or another challenging number to redirect your thoughts (2).
Body-Based Techniques
Deep Breathing: Box breathing - Inhale for 4 counts, hold for 4 counts, and exhale for 4 counts (3). Another breathing method is to combine diaphragmatic breathing with the 4-7-8 method (see the following post for more details: Finding Your Ground: Diaphragmatic Breathwork and the 4-7-8 Method) This activates the parasympathetic nervous system.
Progressive Muscle Relaxation: Tense and release each muscle group, starting from your toes and moving upward (3).
Grounding Through Touch: Hold a comforting object, like a smooth stone or soft fabric, and focus on its texture (4).
Barefoot Walking: Walk on grass or sand to connect with the earth and calm your nervous system (4).
These techniques are simple yet effective tools to help anchor yourself during moments of anxiety. Of course, be careful not to use grounding tools that could be distracting while driving, operating heavy machinery/power tools, or otherwise when you need to give focused attention so to a task for your safety or the safety of others. Let me know if you'd like more details on any of these!
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