By: Kaitlyn Kasha, MMT, MTA, RP
Our brains are comprised of minuscule cells called neurons. These neurons fire messages to one another by sending chemical and electrical signals along pathways called synapses.
Why is this important you might ask?
Well, one powerful way that we can slow down rapid-fire thoughts and worries is through an approach called grounding.
You may have heard of grounding in the context of electrical current. This type of grounding, also called ‘earthing,’ provides “a measure of safety against electric shocks by acting as a safety line to redirect electric current in the event of short circuits” (University of Calgary). I am certainly not an expert in electricity, but I was reflecting on this definition as an interesting connection to the grounding we discuss in therapy.
Grounding can help us protect and redirect ourselves when in a highly emotional state. Just as electrical grounding “helps to ensure that electricity is safely discharged, rather than building up and causing harm,” psychological grounding can regulate physiological symptoms and lessen emotional discomfort (ACDC Electric).
At times, using grounding strategies can feel silly because of their simplicity. However, their straightforward application actually reflects their efficacy for several reasons.
Firstly, grounding strategies effectively target lower brain structures. When we are distressed, the part of our brains (called the prefrontal cortex) that is responsible for cognitively intensive activities (i.e., planning, inhibition, emotional control, time management, organization, memory, etc.) is not able to function at its full capacity. Therefore, because grounding strategies assist with regulating our physiological and emotional responses, which are functions that are generally located in other parts of the brain, they ‘bypass’ the prefrontal cortex and address the source of the problem.
Secondly, grounding strategies are useful because they are easier to recall when emotional intensity interrupts our memory processes. Of course, it is recommended to practice your most helpful techniques when you are not distressed and post a list of them somewhere visible so that you can support your ability to remember them and engage with them in moments when you need them most. However, their simplicity can add to their accessibility at times when more complex thinking and planning is difficult.
Finally, practicing grounding strategies can be a helpful reminder to remain in the present moment, rather than focus on worry for the future or painful memories of the past. Grounding strategies often require our focus and attention even though they are simple, which supports our ability to be mindful of the moment. Thus, engaging with grounding strategies can provide distance from the cause of emotional distress, distract from the intensity of the feeling, and reassure us of our safety.
The Five Factor Model
A central concept from Cognitive Behavioural Therapy (CBT), is the five-factor model. This model conceptualizes how we as humans perceive and respond to our environment. CBT therapists often provide psychoeducation for clients regarding the interaction of our thoughts, emotion, physical sensations, and behaviours within a certain situation.
An example of the five- factor model could be (1) reading this article (situation), (2) thinking about how grounding strategies could be useful for you (thoughts/cognitions), (3) feeling excited or hopeful about the prospect of using some of these skills (emotions), (4) noticing increased heart-rate and breathing that matches these emotional responses (physical sensations); and, (5) reading the rest and then trying out some techniques (behaviour).
It can be both interesting and discouraging to consider how connected our thoughts, emotions, sensations, and behaviours really are. However, although our responses to a situation can seem like an unstoppable cascade of interwoven thoughts, feelings, and actions, disrupting the cycle at any point can open up possibilities for change. Grounding strategies can play an important role in this process.
In therapy, we sometimes discuss top-down and bottom-up strategies. This can holistically apply to therapeutic philosophies and theories, and more specifically to coping strategies. Interrupting the five-factor model at the level of thoughts can be categorized as a top- down strategy because it draws upon executive functions that occur at the “top” of the brain. While useful in considering and implementing long-lasting change, this type of approach is less effective in periods of emotional distress.
Grounding strategies are often particularly helpful in these instances because they address the physical sensation component of the five-factor model. They work from the ‘bottom’ and move ‘up.’ The theory behind this is that regulating your physiology (breath, heart rate, perspiration, digestion, etc), in turn, helps to regulate your emotions, and therefore impacts the entire five-factor response.
There are many types of grounding strategies. What follows is a list of various categories and specific strategies. It is important to remember that not every technique works for everyone and that sometimes, given the circumstances, a reliable grounding skill might be less effective than in the past. Different strategies work for different people at different times.
As mentioned above, create a list of 3-5 strategies that resonate most with you and keep this in a place that you can easily access when needed.
Physical
5-4-3-2-1 Technique
Consider your environment and notice 5 things you can see, 4 you can touch/feel, 3 you can hear, 2 you can smell and 1 you can taste. If all of these are not possible, list several that you can engage with by seeing, touching, etc. You can integrate description into this technique as well (see below).
Move Your Body & Body Awareness
Go for a walk. Stomp your feet. Do 15 jumping jacks. Add and release tension to various muscles. Clench and unclench your fists. Stretch. Dance.
Change Your State
Have a shower. Run your hands under cold or warm water. Chew gum or eat something slowly and notice its flavour, smell, taste, etc. Put an ice pack on your cheeks or the back of your neck. This activates our diving reflex, which automatically slows our breathing and heart rate to conserve energy as if we were diving into cold water.
Breathing Techniques
Trace the outline of your hand as you breathe in and out. Imagine or draw a box as you inhale, hold, exhale, and hold. Take several deep breaths. Alternate breathing in and out of each nostril while covering the other with your finger. Notice your breath and imagine it becoming deeper and filling all parts of your body.
Mental/Cognitive
Categories
Name 3-5 items representing various categories (fruits, movies, colours, counties, etc.). Or, pick 1-2 categories and name as many things as possible within that category.
Count
Count backwards from 100 by 7. Try some mental math. Slowly count the number of items in your environment.
Spell
Slowly spell your name and the names of others (family, friends, those around you). Try this forward and backward.
Describe
Pick up an object and describe it in as much detail as possible. Describe the steps you take to complete a task that you know how to do well.
Mental Drawing
Think of an object and try to draw it in your mind or in the air using your finger.
Recite
Think of a poem, lyrics, movie lines, or book passage that you know very well. Speak this to yourself out loud or in your head. Pay attention to how it feels to speak out loud or visualize the words or scene in your mind.
Use Your Imagination
Imagine yourself conquering your fear or moving away from your painful thoughts or emotions. Imagine putting your concerns away in a box or envision yourself walking away.
Listen
Pause and listen to your surroundings. Listen to music that reminds you of safety and helps you to feel calm.
Repeat a Phrase
Repeat a phrase or several sentences consisting of facts. For example, “My name is Kaitlyn. I am sitting right now. I am wearing a blue shirt.” Be cautious about using phrases like “I am okay.” Your brain and body are likely trying to communicate that you are not okay, so this can cause more distress. Shift this sentiment to something like “I am not in imminent danger” so that it is factual and less about feelings. Language is powerful!
Self-Soothing
Lean Into Your Supports
Imagine talking to someone you care about who makes you feel safe. Spend time with your supportive friends and family members. Go somewhere that you enjoy or that reminds you of safety and beauty. Sit with and cuddle your pet or a soothing item.
Be Kind to Yourself
Say kind things to yourself either out loud or in your mind. Acknowledge the pain and difficulty and how you will get through it. For example, “This is a difficult moment. I know you feel sad. I also know you are strong and will move past this.”
Practice Gratitude
Write down or think of 3-5 things that make you feel joyful, loved, and/or positive. Visualize and describe each briefly to yourself.
References
https://www.bu.edu/articles/2019/how-electrical-activity-travels-through-the-brain/
https://kids.nationalgeographic.com/science/article/your-amazing-brain
https://energyeducation.ca/encyclopedia/Grounding (University of Calgary)
https://www.acdc-electric.com/what-is-electrical-grounding-why-its-important (ACDC Electric)
https://www.psychologytoday.com/ca/basics/executive-function#:~:text=The%20“executive%20functions%2C”%20as,in%20the%20brain%27s%20prefrontal%20cortex.
https://www.healthline.com/health/grounding-techniques
https://www.psychologytoday.com/ca/blog/the-reality-gen-z/202106/1-quick-way-stop-panic-attack-in-its-tracks
https://www.therapistaid.com/therapy-article/grounding-techniques-article