Grounding

The goal of grounding techniques is to help you get in the here and now, and shift your focus away from distressing thoughts, emotions, or sensations. When you are overwhelmed with emotions, you often stop being present in the moment and drift off into an inner world of thoughts, or you start re-visiting the past or thinking about the future. One way to deal with those emotions is to ground yourself back in the present moment. If you did the mindfulness exercises from the first module, you'll notice that these techniques have some similarities.

Before we start with the instructions, we must mention that the key to using these grounding techniques is to identify that our thoughts have drifted off and that we are not present in the current moment. When we have noticed that we are trying to avoid the reality, because it is perhaps too painful, we can choose to do these grounding techniques.

How is this exercise different from the mindfulness exercises we did?

These grounding techniques are meant to help you in more immediate situations. When you get swept away by intense emotions, this technique helps you cope by shifting your attention away from distressing thoughts, emotions, or sensations. The goal of grounding techniques is to create a sense of stability, safety, and connection with your immediate environment.

The mindfulness exercises that we practiced are like a muscle that we gradually work on, every day, little by little. The mindfulness skills help us with being more present and non-judgmentally identifying what we feel, think, or the ways that we behave. The goal of mindfulness is to develop a state of open curiosity, increased self-awareness, and acceptance of one’s thoughts, emotions, and bodily sensations.

I can't notice when I'm avoiding the reality around me, therefore I can't do the exercise in the right time (instead I remember later that this skill would've been useful).

Try doing more of the mindfulness exercises from the first module. If you started reading the distress tolerance exercises first, it's a good idea to get good leverage by doing the mindfulness exercises first. They will help you with being more aware of everything that's happening inside you and in your environment (emotions, thoughts, behaviors). Then you will start noticing more easily when you have emotions that you feel you can't cope with. You will be more ready to do the grounding techniques then.

I think it will be difficult to do the grounding technique when I'm in the middle of an emotional crisis.

It is true that when you are in the midst of drifting off from the things around you, at the beginning you might find it difficult, you might even feel resistant to the idea of bringing yourself back to the here and now. Just remember, that this skill is a useful coping technique that can improve the quality of your everyday functioning. Try to see the benefits and be open to how this exercise can alleviate your emotional distress.

If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.