When we are in the middle of an alarm, flashback or panic attack, our frontal lobes persistently refuse to work. We feel like it's just impossible to focus or think clearly about anything, and sometimes our thoughts go so fast and become so messed up that it's impossible to keep an eye on them. It seems to us that everything around us is foggy, or when someone has talked to us for a few minutes, we suddenly realize that we have no idea what they're talking about.
Sometimes we feel paralyzed or frozen, unable to make even the slightest movement or utter a word. This can also happen to us when we have too much emotion - for example, feelings of abandonment, resentment, hopelessness, fear or hopelessness.
Grounding techniques are a great tool for such situations and can be used wherever you are. By bringing our consciousness and body back to the present moment, we can create a space for our brain to calm down and feel a little more focused, at least enough to explain what is happening to us or to ask for help or to think about how to deal with this condition.
There are many different ways of earthing - so this is such a great technique - even if the techniques below aren't for you personally, there are many others who are worth trying to find something that helps you. You can also create your own personal grounding technique by finding something that helps you focus your feelings and brings you back to the present time.
Here are a few of my favorite grounding techniques that I have divided into several categories:
Self-complacency
1. Take a shower or bath. Focus on every step of your shower/bathroom preparation, noticing every little detail - how does your hand feel when you touch the door handle and tap? When you turn on the faucet, how do you determine the right water temperature? Mark the water sensations on your body, paying attention to the temperature and sounds of the water and the muscular sensations of your body.
2. Find a grounding object that attracts you. It can be something like a smooth stone or a polished piece of glass, something like a ball of yarn whose texture seems comfortable to you; it can be something like a small statue or something that you have good memories of. Carry this object with you where it is easy to store and take it out when you need to ground it. Pay attention to and describe every detail of the object in your mind by touching it with your hand and noting all the sensations of that touch.
3. Make a cup of tea, coffee or hot chocolate. Perform each action with the utmost care, noticing each movement that makes your body; here are your fingers squeezed the kettle handle, here is the hand felt the coldness of the tap when you turn on the water, here you feel the kettle in your hand becomes heavier as you fill it with water. When the drink is ready, take a small sip consciously and sit comfortably in a quiet place.
Mark five senses
1. Find a familiar smell (perfume, soap, lotion, tea, essential oils, etc.) and let it be a habit to inhale that smell every morning, before bed or at some other particular hour of the day. Bring the smell with you and breathe in every time you need to ground yourself, combining this process with deep and slow breathing.
2. Wear your favorite clothes - these can be socks, a favorite sweater or a soft and pleasant shirt. Mark the texture, color, smell of these clothes. A blanket or plaid will do the same.
3. Wrap yourself tightly in a blanket. Hug yourself tightly or ask someone to hug you. Rub your arms and legs from bottom to top from foot to thigh and from top to bottom from shoulders to wrists.
To be continued in the next part https://zen.yandex.ru/media/id/5d67eba7d11ba200ad7f1245/6-types-of-exercises-for-earthing-in-case-of-anxiety-and-intense-emotions-part-2-5d9116a3d7859b00b1181cd8?from=editor