Grounding Exercise To Reduce Anxiety
The grounding is a simple relaxation technique, particularly suitable for those going through a time of great stress or anxiety. The word grounding in English means “to connect with the earth” and the exercise has precisely to do with this, both literally and figuratively.
This method is used to reduce states of extreme nervousness, but is also suitable for times when we experience confusion, fear or sadness without a cause – threat / loss – justifying these emotions.
A study conducted at the University of California supports the benefits of grounding. From a physical point of view, it would reduce the states of inflammation in the body, strengthen the immune response and generate a feeling of increased vitality. Without further ado, let’s see what it is.
Grounding, classic version
It must be said that there are several versions of grounding and that the most classic involves a direct encounter with nature. If you feel more relaxed when you walk on the beach or in the woods, you are simply making a spontaneous landing. That’s the idea: to immerse yourself in a natural environment.
To perform this simple grounding exercise, start by removing your shoes and socks. Then walk on a surface with grass, sand or stones. Obviously, make sure the floor is free of objects that could hurt you.
Just walk around for ten minutes without stopping. Concentrate on how you feel under the soles of your feet. Try to breathe slowly. Ideally, you should do this exercise outdoors, as it is much more beneficial.
How does this benefit you? Direct skin-to-skin contact with the soil is relaxing. In addition, when you move on a surface that is not uniform, you get a kind of natural massage, without even noticing it. It is believed that this exercise helps to return to the center of oneself.
Second variant
There is a second variant of grounding , which is a kind of “mindfulness version”. In this case, you need to sit on a chair that allows you to rest your feet on the floor. Start breathing normally and gradually try to inhale and exhale more and more deeply.
This time around you should also be barefoot. After a few minutes in this position, and when you feel that your breathing is deep and rhythmic, focus all of your attention on the soles of your feet. Try to perceive very carefully the sensations you experience, the texture of the soil, the temperature of your skin …
Do this exercise for three minutes. Focusing on the soles of your feet and the floor brings you back to the present moment. It’s like taking a break from your anxiety and giving yourself a chance to let go of it for a while. You will then feel much calmer.
The third variant
There is a third version of grounding , which is also related to mindfulness. It is popularly known as the “three threes” exercise. This is minimal action, especially suitable for a specific time when you are feeling elated or out of control.
Start by closing your eyes and listening to your surroundings, then name the three sounds you hear most clearly. Then open your eyes and say aloud which three colors you see most clearly in your surroundings. Finally, mention the three sensations you are currently experiencing on your skin. And that’s all.
This mini-exercise is ideal for anchoring in the present and staying in the here and now. Anxiety is linked to a tendency of the mind to project itself into a future that is perceived as threatening. This practice of returning to the present moment will help you dispel the restlessness or elation.
As you can see, the three versions of the grounding exercise are very simple, with the advantage that you can practice them at any time. None of them take a long time, but they can make a difference in your mood. See it for yourself.
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