Grounding is a tool used to help us get out of our heads and reduce the emotional pain. It guides us to the outer world. It distracts the anxious brain and can really be an amazing calming tool. Just try these few tips when you are feeling anxious.

Describe your environment in detail using all your senses. Describe objects, sounds, textures, colors, smells, shapes, numbers, and temperature. No judging whether they’re good or bad. Simply describe. ie “ I see the curtains, there are 2 windows, the carpet is grey, the picture frame is gold, the matte is ivory, there are 2 trees, etc. Describe, describe, describe. The car is blue, there is a billboard with people’s faces, I smell exhaust, I hear the motor of my car, I hear the windshield wipers…etc.

Touch various objects around you: a pen, keys, your clothing, the table, the walls. Notice textures, colors, materials, weight, and temperature. Describe.

Think of favorites. Think of your favorite color, animal, season, food, time of day, and TV show.

Remember to BREATHE Repeat.

Why calm your nervous system?

Because when our bodies are in fight, flight or freeze mode they are revved up with adrenaline and prepared for action. Our brains and bodies are not meant to stay in this state for long periods of time as it depletes our adrenals and our bodies have a hard time coping with the high levels of stress hormones. Also, our communication skills are not at their optimal levels as the blood flow is focused in a different part of our brains.

What are the benefits of a calm nervous system? Better sleep, better relationships, a clearer mind with the ability to focus, a healthier cardiovascular system, a more responsive immune system, better gut health and food digestion, a healthier libido and fewer issues with sexual performance, and last but not least, fewer issues with mental health.

What are you waiting for? Go get these tips!

Think of a situation in your life that is difficult, that is causing you stress. Call the situation to mind, and see if you can actually feel the stress and emotional discomfort in your body. Now, say to yourself:

1. This is a moment of suffering

That’s mindfulness. Other options include:

-This hurts.

-Ouch.

-This is stress.

2. Suffering is a part of life

That’s common humanity. Other options include:

-Other people feel this way.

-I’m not alone.

-We all struggle in our lives.

Now, put your hands over your heart, feel the warmth of your hands and the gentle touch of your hands on your chest. Or adopt the soothing touch you discovered felt right for you. Say to yourself:

3. May I be kind to myself

You can also ask yourself, “What do I need to hear right now to express kindness to myself?” Is there a phrase that speaks to you in your particular situation, such as:

-May I give myself the compassion that I need

-May I learn to accept myself as I am

-May I forgive myself

-May I be strong.

-May I be patient

This practice can be used any time of day or night, and will help you remember to evoke the three aspects of self-compassion when you need it most.

From Dr. Kristin Neff