We have all faced situations that leave us confused, anxious, and even panic stricken, but some seem to handle these drama-filled happenings than others. This is because some people are better at grounding themselves than others. This article explains how we can find inner peace in the chaos of everyday life. Learning to ground yourself, no matter what is happening around you is an invaluable life skill that is not all that complicated.
Being grounded or grounding yourself means that you are connected to the present moment without being overwhelmed with emotions or thoughts. The ground is symbolic of strength and stability, so staying grounded means finding your inner roots and connection to the earth. This is not about control of others, yourself, or even the situation, but letting things take their natural course. The more you try to control a situation or resist it, the more turbulence you end up creating. If you simply accept a situation without trying to change it, yourself, or others, it is much easier to remain whole and centered. It is a paradox of life that the more you relinquish control, the more power you have.
If you are struggling to stay grounded and present, then you can learn to ground yourself in every situation with the following tips.
- Focus on Breathing – Focusing on inhaling and exhaling may seem overused, but it works. Learning to focus on your breath is the easiest and most immediate way of centering yourself. When breathing becomes frenzied, your emotions are likely to follow. To ground yourself, let your breath out soft and slow. Let your breath naturally deepen and slow.
- Drink Hot, Non-Caffeinated Drinks – Heat is comforting and soothing which helps us become grounded. When we mix a drink and heat together, the result is almost instant relaxation or groundedness. Herbal tea without caffeine is wonderful to keep on hand. Caffeine sensitizes the nervous system, which you want to avoid. Try teas that include ginger, turmeric, cinnamon, or holy basil.
- Eat Something Heavy, Healthy, and Sustaining – When we do not eat properly it can cause anxiety, stress, and tension. As part of self-care, eat at least one sustaining, heavy meal with healthy foods per day. The focus should be on root vegetables like turnips, carrots, sweet potatoes, yams, and even beetroot. Mindful meeting is a preventative practice, but if you are feeling ungrounded in the moment, try a hearty meal.
- Focus on Beauty – Orienting yourself to beauty of pleasure is a quick way to ground yourself. When focused on beauty, the mind is less likely to spiral into uncontrollable fear. Look around for something beautiful and take a few moments to let the beauty touch you, grounding your mind and body.
- Hold On – Whether you hold onto something or someone, observe it for a few seconds, or enjoy a hug, or pet your pet. Focus on the warmth of the connection. If nothing is around, try a self-hug to calm the nervous system.
- Grounding Affirmation – Affirmations are empowering statements that reprogram the negative and instead infuse you with love, confidence, and happiness. Keep a few grounding affirmations up your sleeve, even if you do not need them at this moment. Things like “I am safe” or “I let go and let it be” are easy to remember and repeat.
- Self-Compassion – Many times, what we experience is not as bad as what we tell ourselves we are experiencing. Our mind tells us we cannot do something or endure, but this is not true. Work on practicing self-love and self-compassion to learn and stay grounded. Being more understanding with yourself will help you when intense situations better.
- Self- Remembering – Starting at birth, we are conditioned to promote a certain self-image of ourselves to others. The image is usually what the culture or family values. Whatever that image is, you must look beyond the veil of your beliefs, memories, and sensations to find your true nature. Self-remembering is the practice of stopping yourself in the moment and asking “Is this really me?” If your true self is not being demonstrated, then find your true, grounded self and calm down.
- Looking Back – This technique is simple and works on the idea that what is happening now is not worth worrying about if it will not matter in 10-20 years. Most things will not make a difference, so reconsider what happiness and success mean and how they help or hinder you in a fulfilling life.
- Somatic Mindfulness – This technique is often called body awareness and is best paired with focusing on your breathing. Somatic mindfulness helps redirect the energy focused on emotions to the sensations in your body. Pay attention to your body in the moment, focusing on one aspect to ground yourself.
- Focus on the Earth – Go back to your primal roots and focus on the actual earth. Draw awareness to the ground beneath you. Feel yourself as supported as you stand, sit, walk, or lie on the ground. If you use visualization, imagine your energy sinking into the earth like tree roots.
- Physical Distance -This one is simple, walk away from the area when possible. Taking a physical step away can give your mind and body time to process what has happened. Walking away to take time in nature can help even more. Make solitary time for yourself daily to simply bring things back in perspective without getting lost in all the confusing details.
To ground yourself quickly, close your eyes and focus on your feet touching the ground. Press your fingers together to stay connected to your body or try crossing your arms, breathing deeply, and drinking a hot beverage. When you need to ground yourself spiritually, try drinking a large glass of water, eating a healthy, heavy meal, and then going out in nature. Focus only on your physical environment in the moment and use your five senses to describe it. If you are feeling anxiety, focus on self-soothing practices that make you comfortable. Try listening to calming music, wrapping up in a heavy or weighted blanket, or even cuddle with a pet. Be kind to yourself and mindful of remaining grounded. Learning to ground yourself requires persistence, patience, and discipline, but it takes real effort. The good news is, we are all able to be calm and collected if we are willing to practice.