grounding through the senses

I once had to work in a hospital setting that was very emotionally charged. I felt that, with the right trigger, I could easily lose my marbles. I was concerned about this because I anticipated that it would be draining to lose my composure multiple times a day, as well as that it would take the focus off the patient & turn it onto me.

Someone gave me great perspective on this situation. He made me realize that I was taking the current situation & running off with it into my head & going over all the “what-ifs” &/or I was projecting the outcomes of past situations onto the present one. This brought a lot of clarity to my situation. Being busy worrying about the future & dwelling on the past are both far from being in the present moment. At the hospital, I was in a position in which my role certainly entailed being empathetic, but it did not mean I had to take on the patient’s experience as my own. Inevitably, some situations are sad & upsetting, but at times it’s more a matter of simply acknowledging that without taking it to the point where I am no longer grounded in the “now”. Not to mention, if I was ungrounded, then my intention to be present & provide patients with my skilled services was out the window.

I was given the following grounding exercise which uses the senses to anchor me back to the present & refocus my energy on the task at hand. Use it when your focus is drifting off, you’re upset, anxious, or just because!

Tips:

  • I was told to not use this technique for the first time when you’re in the “heat of the moment.” Trying to access this exercise when you feel like you’re in a crisis will only make your frustrations worse. You’ll be too focused on trying to remember what you’re supposed to do, and then panic sets in. Practice it from time to time until it becomes second nature, then when you really need it, it just flows!
  • during the breathing portion- do whats comfortable, calming, & grounding for you. Breathe loudly if the sound is a cue for you to relax into it, if not do it quietly. Find what works best for you.
  • When naming the things you see & hear you don’t have to make them different every round. If they are different it allows you to become further aware of your surroundings, but if your environment is pretty bare- acknowledge that, name what you can & move on.
  • Practice it with a partner going back forth, do it by yourself out loud, or quietly to yourself (great when you’re in public settings).
  • close your eyes. take 5 slow, deep breaths focusing on inhaling & exhaling. open your eyes.
  • name 5 things in the room you see
  • name 5 things you hear
  • name 5 things you feel (emotionally or physically)
  • close your eyes. take 5 slow, deep breaths focusing on inhaling & exhaling. open your eyes
  • name 4 things in the room you see
  • name 4 things you hear
  • name 4 things you feel
  • close your eyes. take 5 slow, deep breaths focusing on inhaling & exhaling. open your eyes
  • name 3 things in the room you see
  • name 3 things you hear
  • name 3 things you feel
  • close your eyes. take 5 slow, deep breaths focusing on inhaling & exhaling. open your eyes
  • name 2 things in the room you see
  • name 2 things you hear
  • name 2 things you feel
  • close your eyes. take 5 slow, deep breaths focusing on inhaling & exhaling. open your eyes
  • name 1 things in the room you see
  • name 1 things you hear
  • name 1 things you feel
  • close your eyes. take 5 slow, deep breaths focusing on inhaling & exhaling. open your eyes