As you know we’re all about helping to boost your wellbeing with small steps which can help make a BIG difference so if you’re looking for some quick wins to help you manage stress, you’re in the right place. Here, Psychological Coach and Podcast Host, Lucy Spicer talks all about the technique of grounding and how it can really work wonders for helping you to feel a little calmer…
What Are Grounding Techniques?
Grounding techniques are a set of exercises you can use when you’re feeling stressed, anxious or overwhelmed. They work by shifting your attention away from stressful thoughts (which tend to be focussed on the future or the past), back to the present moment.
What Is The Science Behind Them?
Grounding ourselves into the now using our senses and breath, helps to soothe our nervous system by getting us out of the sympathetic nervous system (the system that controls our fight or flight response). When the sympathetic nervous system is activated cortisol (the stress hormone) is released into the body making us feel tense and on edge. Using grounding exercises helps to stop this stress response and get us back to feeling balanced.
5 Grounding Techniques To Reduce Stress
Most of us are addicted to scrolling on our phones, always fixating on ‘what’s next’ and our never-ending to-do lists, leaving us rarely present. Here are five every-day grounding techniques for you to try when life is feeling a little too much…
1. Try A Body Scan
A body scan is a simple but powerful mentally grounding technique. To begin, find a quiet place and either lower your gaze or close your eyes. Take a few calming breaths. Starting from your toes, gradually move your attention upwards focusing on one part of your body at a time. As you scan each body part imagine releasing any stress or tension you are holding onto. Continue moving all the way up through your body until you finally reach your head.
You can deepen this practice even further by using NEOM’s Magnesium Body Butter to massage and connect with each body part as you go.
2. Try Deep Calming Breaths
Deep breathing exercises involve taking slow, deep breaths in through the nose for the count of four and out through the mouth for the count of six. Ground yourself by placing your feet on the floor and imagine channelling your energy downwards into the earth beneath you.
This is a great exercise to do on the go to activate your body’s relaxation response. You can quickly elevate this practice by using the NEOM Calming Pen and inhaling the soothing lavender scent as you take deep breaths.
3. Try Carrying A Grounding Object
Holding or touching objects with different textures or weights can help bring awareness to the present moment and redirect our attention away from overwhelming thoughts and feelings.
Simply rubbing a smooth stone, a piece of jewellery or squeezing a stress ball can provide sensory stimulation that physically grounds us back into the here and now. Choose an object that is personal for you and use it intentionally to bring you into the present.
4. Try The 5-4-3-2-1 Technique
This technique involves engaging the senses. All you have to do is think of five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste.
If it feels difficult to do, this is a good thing, as the cognitive effort of engaging in your senses is only grounding you into the present further. Using the 5-4-3-2-1 method helps shift attention away from stressful thoughts of things that have happened or could happen, back into the present moment.
5. Try Connecting With Water
Taking a warm bath can be a powerful grounding technique to help tap into your senses. Using your favourite NEOM bath product, allow yourself to fully immerse in the sensation of the water and bubbles enveloping your body.
Focus on calming aromas and the warmth and comfort of the water as it washes away any tension and stress. Pay particular attention to the feelings of relaxation spreading throughout your body.
For more of Lucy’s expert advice, check out her Instagram – @lucyspicer_ or listen to her podcast – The Journal.
The Journal is your go-to podcast for deep and empowering conversations, giving you the practical tools, knowledge, and motivation to transform your own life. Listen in as accredited Psychological Coach Lucy Spicer invites some truly inspiring guests to share the defining moments that turned their times of darkness into opportunities for growth. Journaling has been a game changer for Lucy and her clients, and she’ll show you how to use journaling to help you find the lessons in someone else’s story, with guided journaling prompts at the end of each episode. If you are wanting more from life, and from yourself, but are unsure of what to do to get there, The Journal is for you.
