Amanda Stanley, Ph.D.
Grounding is a technique used in mental health to help people come into the present moment with their senses. Mindfulness is described as being in the present moment, whereas grounding is used to get to the present moment. These terms are sometimes used interchangeably, and that is ok- there’s no quiz here!
When we worry, we are focused about something that has happened in the past or thinking about something in the future. Grounding helps us stop this past/future focus and be in the present moment by engaging our five senses. Let’s talk about how grounding is classically taught first…and then I’ll tell you why I tell patients to “throw that out the window” when I teach grounding and what to really do, based on success in practice.
The classic instruction is to use a 5, 4, 3, 2, 1 strategy:
First, we want to use sight. Look around and name five things you can see. Focus on the details of each object.
Then, we use touch. Feel four things that you can touch. Really feel the texture of the item you are touching, and think about the sensations and temperature.
Next is hearing. Name three things you can hear. You want to pay attention to sounds in your environment, such as a fan, birds, traffic, a clock, etc.
Then, we use smell. Focus on any scents in the air such as with food or nature. Scented lotions work well too.
Last, we want to taste. Get something nearby to taste that is pleasant, and describe the flavor and any other sensations you experience.
Why is this difficult to do?
Well, if you are already anxious or otherwise distressed, this can be overwhelming. Unless you are visually impaired, most people can complete the five things you can see. Four things you can touch are also typically easy for people. However, after that, it gets tricky! I don’t know about you, but unless I am out in nature, it is difficult to think of three things you can hear. This can induce pressure and panic to find an answer; now we are getting more worked up. Two things to smell? We don’t always have multiple pleasant smelling things around us. Lastly, for taste- if we do not have something to taste, this can induce more stress to try to find something to complete the task.
Taken together, grounding in the classical sense can actually be counterproductive by adding to distress. If it works for you, great! But if not, here are some alternatives:
The 1, 1, 1, 1, 1 strategy: just like above, but focus on only one thing for each sense. If you do not have something to taste nearby, you can imagine something pleasant to you.
The 1-sense strategy: Pick your favorite sense, and use that! You can do 5 things you see and successfully ground yourself, as an example. Touch is another great one for the one-sense approach.
The multi-sense item: Some people like having an established “grounding item” that engages multiple senses. Small lotion bottles are a great example- you can feel the texture of the bottle, the cap, and the actual lotion; you can see the writing on the bottle and then focus on the color of the lotion; and, you can smell the pleasant scent of the lotion. In our office, we offer scented dough balls (think of a more pliable stress ball) to help ground with multiple senses- next time you are in-office, feel free to ask for one!
Regardless of how you approach grounding, a lot of individuals think that this just “won’t help” and disregard it before ever trying. I think that is typically due to improper expectations. Is grounding going to solve your problem? No, of course not! But, does it allow your mind to take a “brain break” and focus on something pleasant in the moment to take the edge off? Yes, it does. When you return to thinking about the stressor, you can usually do so from a calmer place with more clarity. Try it out, let us know what you think, and watch future blog entries and posts for more anxiety management strategies!
-Dr. Stanley