Use the body.
1. Mark your feet on the floor. You can stand up and grow firmly in your feet on the floor, take off your shoes and step on the ground or on the floor with each foot, feeling as if your feet were the foundation of a solid building, firmly connected to the ground, literally feeling the soil under your feet and the power of gravity. You can do this by sitting on a chair or lying down.
2. (Favorite exercise!) Literally ground yourself. Lie down on the floor. Quickly scan your body to see where the floor touches your body, what body parts feel it and focus on this feeling of pressure, texture, temperature. Mark all the vibrations you can now feel in the house. You can put a musical speaker on the floor and feel its vibrations.
3. Move it! Swing your legs, paying attention to the sensation of each leg moving separately. Try how your leg can move separately when all the other parts of your body remain stationary. Do the same to your fingers, feeling the strength in your muscles, their tension and relaxation as you move.
4. Rhythm. Knock your foot on the floor, find an object that makes a soft sound, tap with your fingers on the table and gently on the glass or some other surface, find a pleasant sound, then create a rhythm and repeat it, trying to focus on the beginning and end of each sound you make.
5. Engage in activities that involve all parts of the body. Go to the garden to pick weeds. Try to learn how to knit. Buy kinetic sand or clay or something else that involves fine motor skills. Wash the dishes, paying attention to the physical sensations. Fold in a neat stack of laundry.
Observe around
1. Go outside (or find a window you can look at) and find any object. Mark as many details of this object as possible. For example, if you have selected a tree, mark how the light falls on it and where the branch's shadow is cast. Consider whether it has many branches, buds or leaves on them. Take a closer look at the texture of the trunk, and note whether the branches are straight or curved, or whether the tree has a leaf shape.
2. Slowly walk through the space where you are, trying to mark every contact between your foot and the ground. Mark which part of the foot touches the ground first and where you feel the pressure. Mark how your foot detaches from the ground and the moment when you essentially balance on one foot before lowering your foot in the next step.
3 Find something close by that has a certain ornament and try to draw it on paper. For example, you can try to draw how the tiles are laid on the ceiling, transfer the drawing on the carpet to the paper, or draw the bizarre circles of the tree from which the table is made.
4 Describe the room you are in now: aloud or to yourself. If the room is too big or too crowded, you can choose a small area of the room or an object - such as a bookshelf - and mark all the corners of the object, its color, light and shadows, texture and shape.
5. If you are in a public place, look at the people around you and try to mark the details of their appearance. What color are their shoes? Lie down on the floor. Quickly scan your body to see where the floor touches your body, what body parts feel it and focus on this feeling of pressure, texture, temperature. Mark all the vibrations you can now feel in the house.
You can put a musical speaker on the floor and feel its vibrations.
Move it!
Swing your legs, paying attention to the sensation of each leg moving separately. Try how your leg can move separately when all the other parts of your body remain stationary. Do the same to your fingers, feeling the strength in your muscles, their tension and relaxation as you move.
Think about today. Remind yourself of today's date, day of the week, month, year, time of day and where you are now. Remind yourself that you are now in this moment, not in the past, you are now safe. Mark the time of year, which is now outside the window, look at the sky. Give us the address where you are now.
Play the game "Categories" with you: choose a category, for example, color, animals, food and try to name at least 10 objects in this category. You can also use the alphabet and try to name the objects in this category for each letter of the alphabet, starting with A, B, C, etc.
Choose a shape (triangle, circle, square) and try to find all the objects of this shape around you. The same can be done with flowers - for example, to find all the green colors in the room.
Breathe
1. Breathe deeply - place one hand on your stomach and the other on your chest. Inhale slowly and deeply into the stomach, trying to make your hand on your stomach rise as if you were inflating a balloon or ball with air. Try not to move your hand on your chest, breathe only with your stomach. Slowly exhale, feeling your hand on your stomach slowly dropping as if it were a balloon or ball deflating.
2. Breathing on account of 4-7-8: Slowly breathe in, counting up to four. Then, hold your breath for seven seconds, and at the end slowly and gently exhale for eight seconds. Repeat as many times as is comfortable for you. (Note: Each has its own body size and lung volume, and if you are not comfortable with this particular combination, you can do this exercise at a comfortable interval. The idea is that you follow a certain pattern and breathing would be slower).
Important note: grounding techniques do not exist to get rid of unwanted emotions or to abstract from current experiences, no, they are not, they are not, they are to provide a resource to endure certain experiences and emotions, remaining in the present time and being present in your body. It is important to discuss these conditions with a therapist or mental health professional, especially if you notice that panic attacks, flashbacks or dissociations have become common.