One of the lesser-known effects of anxiety and depression is how they distort our experience of the present moment. Anxiety can drag us into an imagined future, while depression or trauma can send us spiraling into the past. When this happens, we often lose touch of what is actually happening in the here and now. Grounding exercises are practices designed to bring you back into the present moment, recalibrate the nervous system, and help you gain a bit of helpful distance from emotional pain or stress. Here are a few grounding exercises and skills that might be helpful for you to draw on whenever you might be feeling overwhelmed, anxious, or sad.
#1: Acupressure Point
Acupressure is an ancient practice likely originating in China about 3000 years ago! Acupressure and acupuncture are forms of traditional and alternative healing practices that can help release tension and improve mental clarity. While there are multiple acupressure points, the one I often teach clients is between your thumb and forefinger. While engaging in slow, steady breathing, gently massage the muscle between your thumb and index finger. You may feel a slightly tender or nervy sensation when you hit it. Continue massaging this acupressure point until you notice yourself beginning to regulate and relax. If you’re having trouble finding the spot or benefit from a visual aid, follow this demonstration for more information.
#2: 5-4-3-2-1
This exercise is a simple mindfulness-based practice to ground you in your immediate environment by harnessing the power of your five senses. Begin by engaging in a few slow and intentional breaths. Then identify five things in your environment that you can see. Next, find four things you can touch, noticing textures and sensations you may not normally pay attention to. Then, invite a bit of silence and identify three things you can hear. After that, find two things you can smell, such as a scented candle, lotion, or simply the air around you. Lastly, try to find one thing you can taste. Even a sip of water is enough. By slowing down and refocusing attention to your surroundings, you can bring yourself back into your body and the present moment. This can be a helpful grounding exercise to use on the go whenever you need a moment to come back to yourself.
#3: Progressive Muscle Relaxation (PMR)
Many of us hold stress and trauma in our bodies. During moments of overwhelm, you might suffer from headaches, jaw tension, or back pain. Our bodies naturally tense muscles to prepare us for fight or flight. However, if you find yourself frequently in those states, your body will remain tense even during moments of relative calm. Progressive Muscle Relaxation (PMR) is an intentional exercise in which you systematically tense different muscle groups and then deliberately release them. This helps train your brain to learn the difference between tension and relaxation, making it easier to access a state of calm. If you’re looking to give this practice a try, I highly recommend following a video so that you can let go and immerse yourself in full-body relaxation.
#4: Vagus Nerve Stimulation using Cold Temperature
The vagus nerve is the longest nerve in the human body, extending from the brainstem all the way down to our gut! It plays major roles in sensory and motor functions and impacts multiple major biological processes. It also can have significant impacts on our mental health through the path of our nervous system. High levels of vagus nerve activity are linked to increased ability to recover from stress and enhance one’s cognitive capacity for regulation. Brief cold stimulation, such as placing an ice pack on the neck or wrists, can help activate this nerve, moving our nervous system from “fight or flight” to “rest and digest”.
#5: Box Breathing or 478 Breathing
Last but not least, good old paced breathing. When we’re anxious or overwhelmed, our sympathetic nervous system tells the brain to increase our heart rate and breathing to get us ready for fight or flight. As a result, we can hyperventilate or panic from breathing too quickly or too shallowly. Paced breathing, such as box breathing (inhaling for four counts, holding for four counts, exhaling for four counts, and holding for four counts) or 4-7-8 (inhale for four counts, hold for seven counts, exhale for 8 counts) sends a message to our brain that we are safe and out of harm’s way. To gain the full benefits of paced breathing, try following this box breathing video or this 4-7-8 video.
While grounding exercises are a wonderful addition to your mental health toolkit, you may find yourself needing additional support. Therapy can help in identifying the underlying causes of overwhelm or burnout, while offering a dedicated space to process the many complexities of daily living. To learn more, feel free to explore our informative workshops or schedule a consultation to get started.
Sources
Jungmann, M., Vencatachellum, S., Van Ryckeghem, D., & Vögele, C. (2018). Effects of cold stimulation on cardiac-vagal activation in healthy participants: Randomized controlled trial. JMIR formative research, 2(2), e10257. https://doi.org/10.2196/10257
Keer, L. (2024, October 16). The vagus nerve: A key player in your health and well-being. Massachusetts General Hospital. https://www.massgeneral.org/news/article/vagus-nerve
Muhammad Khir, S., Wan Mohd Yunus, W. M. A., Mahmud, N., Wang, R., Panatik, S. A., Mohd Sukor, M. S., & Nordin, N. A. (2024). Efficacy of progressive muscle relaxation in adults for stress, anxiety, and depression: A systematic review. Psychology Research and Behavior Management, 17, 345–365. https://doi.org/10.2147/PRBM.S437277
Zhuang, Y., Xing, J. J., Li, J., Zeng, B. Y., & Liang, F. R. (2013). History of acupuncture research. International review of neurobiology, 111, 1–23. https://doi.org/10.1016/B978-0-12-411545-3.00001-8
