5 Grounding Techniques You Can Practice at Work (or Practically Anywhere)

5 Grounding Techniques You Can Practice at Work (or Practically Anywhere)

As feelings of overwhelm and stress have become the norm for millions of Americans, the practice of grounding to manage anxiety and stress has been gaining popularity. Grounding is the practice of redirecting your focus away from intrusive worry and anxiety triggers through both physical and mental exercises. While mental and physical grounding to regulate the nervous system and manage anxiety has been around for decades, a type of physical grounding called “Earthing” has been experiencing amplified popularity on social media lately among mental health practitioners and wellness influencers alike as a way to combat anxiety.

However, Earthing is not always an accessible option for those needing to manage overwhelming anxiety symptoms, such as those in the workplace or in places where they cannot access nature, or for those with sensory issues and other mental health diagnoses that make it difficult to be barefoot or in an uncontrolled environment.

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Grounding Techniques to Reduce Anxiety

1. Grounding Chair

Finding a comfortable chair to sit in and placing your feet firmly on the ground, you can practice physical grounding. Close your eyes and focus on your breathing, drawing in each breath slowly for a count of four and exhaling for a count of four. Notice how your body feels while seated in the chair, including the sensation of the chair against your back, your head against the shoulders, and your arms against the chair or your lap. Imagine that with each deep inhale, you are filling your body with positive light energy, and with each exhale, you are expelling stale, negative energy.

Next, bring your focus to your abdomen, backside, legs, and down to your feet. Notice the sensation of the chair against your back. Firmly push your feet into the ground and begin to envision your feet growing roots into the ground. Envision tension in your body draining down from your head to your shoulders and arms and out through your rooted feet into the ground.

2. Four-Minute Box Breathing

This highly effective physical and mental grounding exercise combines instant calming power with mindful awareness. Begin in a comfortable seated position, draw in a long inhale through your nostrils for a count of four, hold the breath for a count of four, and exhale through your mouth for a count of four. Repeat this process at least four times, or for as long as it takes to feel less anxious, and use a 4-minute timer for a full mental and physical reset.

3. Grounding Object

Hold a comforting object, such as a marble, energy crystal, a soft blanket, or a small bean bag, in your hand and focus on its shape, weight, texture, and color. Spend several moments noticing all things about the object and staying present with it. A small object usually works best for this exercise, as it is easier to carry with you and have ready when experiencing emotional distress.

4. Five Senses Grounding

Close your eyes and begin to notice the sensations, sights, and sounds around you. Take a deep breath in through your nose and out through your mouth, and then notice:

• 5 things you can see
• 4 things you can feel (e.g., the texture of the chair, the tabletop, or nearby surface)
• 3 things you can hear (e.g., the hum of the fan, birds outside, etc.)
• 2 things you can smell
• 1 thing you can taste (e.g., take a sip of water or your favorite smoothie)

5. Grounding to a Safe Place

Find a comfortable and quiet place to sit, close your eyes, and imagine a safe and happy place. This could be a place you have traveled to, a place of happy memories, or a place you invent in your mind. Once you have identified your safe and happy place, flesh out the vision by picturing the sights, sounds, and sensations of that place. Allow yourself to breathe and rest within that safe retreat for several minutes. You can even use a 3-5 minute timer to fully relax within that space. Practice as often as you need.

Grounding Tips

Consistency and patience are key to making grounding an effective coping tool for anxiety in daily life. The more you practice grounding, even when not under stress, the easier it will be to access grounding techniques when experiencing heightened distress. Remember to show yourself compassion and reach out to a licensed mental health professional if you struggle to manage your anxiety and difficult emotions through grounding.

Conclusion

FAQs

Q: Can I practice grounding anywhere?
A: Yes, grounding can be practiced anywhere, even in the office or in a public place.

Q: How often should I practice grounding?
A: Aim to practice grounding at least a few times a week, or whenever you feel the need.

Q: Can I use grounding along with other anxiety-reducing techniques?
A: Yes, grounding can be used in combination with other anxiety-reducing techniques, such as mindfulness meditation or deep breathing exercises.

Q: Who should I see if I’m struggling with anxiety?
A: You may want to consider reaching out to a licensed mental health professional who specializes in anxiety treatment and counseling.