By Ashley Geist, LPC-MH SupV, LPC, NCC, QMHP, M.S.Ed.
It’s happened to all of us, our bodies are in one location, but our minds are somewhere else, and our nervous systems are either checked out, or feel like they are on fire.
We might be on a mental trip to the past, analyzing past mistakes or sitting in “What ifs?”. We might be on a trip to the future; worrying, attempting to control, or micromanage life out of fear and anxiety, or we might be feeling completely overwhelmed.
In these moments it can be difficult if not impossible to think clearly. We may also struggle to learn, do our jobs, or to be present with our loved ones. When we realize that our minds are far away from where our physical selves are, it’s time for a grounding practice. Read on for 5 quick and effective ways to bring your mind back to the present, and to calm your nervous system.
1. Name 5 Objects Around You
Without changing locations, look around your current surroundings and name 5 objects you see. This might sound like, “pencil, lamp, chair, a plant, and an empty mug.” This simple practice invites you back to the here and now and helps you be present in your space.
2. Soothe & Ground with the Senses
Thinking of all your senses, name or write down something you can see, hear, smell, taste, and touch. This exercise invites you to pay attention to not only what is around you, but also helps you tune into your physical self.
You might notice that you are thirsty, that your cup of coffee smells amazing, or that your skin feels dry. Whatever you notice, it’s of value, and has helped bring you into the present. If you find something you want to take some action on after this exercise such as get a drink, walk, take a deep breath, etc., that is a great time to attend to your physical needs.
3. Name 3 Neutral/Boring Facts About Yourself
This practice works especially well when our stress is high, or we are feeling especially overwhelmed. By naming simple, neutral facts about yourself, it brings you into the present and has the added benefit of a healthy distraction if you were previously focused on something negative. When practicing this exercise, you might list that you are seated in a chair, you are eating an apple, and that you are at work. You can repeat this exercise as needed, each time, naming a new fact.
4. Tap Toes, Feet, or Fingers, Back and Forth
Engaging both sides of our bodies and minds can have a soothing and grounding effect on our nervous systems and can help move excess energy out of our systems. To practice this, try tapping one foot and then the other, gently on the floor, or tap the pads of your fingers gently on your desk or lap, tapping both pinkies, then ring fingers, etc. Practice different patterns, one side and then the other, or both together.
5. Give Yourself a Hug
When is the last time you gave yourself a hug? Giving ourselves a gentle hug with gentle “squeezes” or pressure on our biceps and triceps muscles can calm our nervous systems and invigorate us in a good way. Try this when overwhelmed, stressed, sad, or when needing more focused energy. Try holding the self-hug for 10-20 seconds and then switch arms so the opposite arm is on top and then repeat.
Looking for more resources to feel your best? Visit us at www.thesupportcircle.com, listen to our podcast, Counselors & Coffee on Spotify, follow us on Facebook and Instagram, email us at hello@thesupportcircle.com, or call our office at 605-845-2058 to chat with us about in person or telehealth counseling services. We now offer telehealth services in SD, ND, and MN!
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