Earthing and Grounding

One of the grand skills we are born with, is being in the present. Children are natural at grounding and earthing, i.e. being totally in the moment.

As we grow, society is shaping us in a way that makes us disconnect from the present. Rightly or wrongly, we begin to think more about the future or the past. Sometimes, the price is that we become stuck in worries, sadness, uncertainty and unsatisfaction. This can lead to enormous turmoil on our mental health and well-being.

Earthing or Grounding are techniques used by our ancestors, way before different types of therapy were established.
Current research shows that there are a multitude of benefits for grounding:

• balancing the body’s electromagnetic field

• regulating different nerves and muscles in the body, promoting a healthy mind

• improving the blood circulation

• energising your mind, helping you feel relaxed, reinvigorated and uplifted

• taking a break from your stressors

• feeling safe and in control

  How to ground yourself:
  1. Name 3 things/objects near you and describe them with 3 adjectives. Do this five times a day, and name different objects every time. The purpose of the practice is to connect into the present moment and not to describe “perfectly”. To describe use: colour, shape, texture.
  
  2. Touch and connect with the texture of the things you can touch: e.g. a pen. How does it feel? Is it cold or warm? Is it smooth or rough? Is is heavy or light?
  
  3. Wash your face/hands with cold water

  4. Count how many (red, blue, green, white, grey, and so on) things you can find near you
  

  5. What sounds can you hear? Find 5 sounds
  
  6. Eat/drink and explore how it smells, taste, look
  
  7. Do things with your non-dominant hand (i.e: opening a door, picking up a cup) and focus on how it feels, how it looks.

  8. Engage with your body: shake your hands, dance, wriggle your body, stretch, dance

  9. Pet your body, pay attention to where your body needs love and attention most

  10. Connect with your body: what is your posture, what is your body in contact with, how is your breathing, check in with your shoulders, your forehead, your scalp

  11. Do a word search, add numbers, recite a poem or another mental exercise.
  
  12. Make a list of things you are appreciative of or grateful for.
  
  13. Describe who you are (male, female, name, age), where you are (London, Glasgow, at a bus stop), where are you seated.
  
  14. Check in with what are your needs.
  
  15. Notice what feelings and emotions you are experiencing and say that to yourself (i.e.: I feel anxious in this very moment, and I am allowed to feel that)
  
  16. Engage in laughter therapy and repeat:

• ha! (1)
  ha-ha! (2)

• ha-ha-ha (3)

• ha-ha-ha-ha (4)

• ha-ha-ha-ha-ha (5)

• ha-ha-ha-ha-ha-ha-ha-ha (8)

• ha-ha-ha-ha-ha-ha-ha-ha, ha-ha-ha-ha-ha-ha-ha-ha (16)

• ha-ha-ha-ha-ha-ha-ha-ha, ha-ha-ha-ha-ha-ha-ha-ha, ha-ha-ha-ha-ha-ha-ha-ha (24)
  
  17. Use supportive self talk: “I’m working to figuring it out the best I can”, “Things will change and so will my circumstances, I will be ok”
  
  18. Use visualisation and picture yourself, by yourself, in your favourite place. Pay attention to what you see, what you smell, what you feel. Remind yourself that you are safe and that you are capable of overcoming obstacles. Visualise yourself seeing the light at the end of the tunnel and feeling great about yourself.
  
  19. Describe a simple activity, from the beginning to the end. For example, describe the process of brushing your teeth.
  
  20. Describe your environment and be as detailed as possible. Be factual as you would report it to a blind person.
  
  
  Emotionally grounding techniques

• Relax your shoulders, your jaw, your cheeks, relax your forehead, your tongue, your muscles around your eyes and repeat it again. Breath in safety and warmth, breath out tension.
  

• Practice self kindness, speak with yourself as if you would be your best supporter

• Make a list with activities that bring you pleasure

• Make lists with favourite colours in order; favourite happy songs, movies, books, smells, foods

• Make a list with the things that promote putting your oxygen mask on

• If you have a pet, focus on how it feels petting it and the feeling of safety