Calm in the Storm: 101 Grounding Techniques for Crisis

It seems I have a story to share that fits perfectly with every blog post, and here goes another one ! I've been taking therapy and still continue to do so. And after the session, I often ponder the fact that our therapists aren’t with us 24/7. So, what should I do during a time of crisis? As someone still working on managing feelings of panic and overwhelm, I used to believe that when panic strikes, all you can do is panic. However, I recently learned that grounding techniques can be a helpful alternative to relying solely on therapists. Who knew that therapy was not just about "feeling better, coming to terms with past trauma, or leading a better lifestyle"? It can also teach you valuable life lessons that can certainly benefit you in the long run.

Some of you reading this might associate "grounding techniques" with breathing exercises. However, there are many creative ways to manage a crisis that can be quite effective. Below, I've listed some of my favourite methods that have helped me during moments of panic. First, it’s important to understand that “grounding techniques” refer to strategies that help bring you back to the present moment and can gradually reduce anxiety.

The 5-4-3-2-1 method

I believe many of you are familiar with a well-known grounding technique often used in anxious situations. Like other grounding methods, this technique aims to help individuals reconnect with reality and become more aware of their surroundings. Additionally, it assists them in diverting or distracting themselves from the underlying issues causing their anxiety.

An easy breakdown of this method is as follows:

- 5: Identify five things you can see around you at that very moment.

- 4: Identify four things you can physically touch nearby.

- 3: Identify three things you can hear.

- 2: Identify two things you can smell in your surroundings.

- 1: Identify one food or drink item you can taste in your mouth.

Even though I am terrified of mathematics and its complexities, this method and these numbers are the only exceptions for me. (I’m not sure how many people will appreciate this dad joke, but bear with me!)

Emotion Focused Art

Those who know me personally are well aware that I often express myself during difficult times through talking non-stop or writing. Art has never been a primary means of expression for me. However, in my recent therapy sessions, I was overwhelmed by intense emotions. My therapist, who specializes in expressive arts therapy, suggested I try a grounding technique called “emotion-focused art.” This technique allowed me to express my emotions through abstract art, using colors and shapes.

I was asked to choose two of my favorite colors to represent my feelings. Since I was experiencing a lot of anger and frustration, I chose “red” to depict those emotions and scribbled various designs with it (I’ll attach a picture above). Once I calmed down a bit, I took a purple pen to express feelings of tranquility. I have to say, the intensity of my emotions did change, and there was a noticeable difference in my drawings. In many ways, I felt more grounded afterward.

Music and dance concert

There have been countless times when I experienced rapid breathing, tightness in my chest, and felt almost out of control. One of the few things that helped me in those moments was opening my Spotify account and playing some music. While this grounding method may not have a specific name like other techniques, it is effective. Listening to music and incorporating some body movement is said to activate your muscles, gradually reducing stress and tension. 

If we choose to, we can indulge in this activity a little longer, allowing ourselves to be mindful and aware of our surroundings. Dance like no one is watching! As a fun tip, feel free to express your lovely singing voice while you groove (even those who sing in the shower are encouraged to join in!).

Ice and Water method

Fire and ice was a game we used to play when we were kids (and yes, this is the last dad joke, I promise). However, when we find ourselves experiencing intense emotions, dipping our hands in something cold can help distract us from our anxiety while also cooling our bodies down to some extent. It in turn also releases endorphins which in turn again reduces stress. 

Lastly, I just wanted to tell you all one thing that, I have personally tried most of these techniques, and after proper research and indulging in these methods I can safely vouch that these methods are pretty handy during difficult times. So, keep this post as a handy reminder for those tough times, and believe me, none of you reading this blog post is alone in this, and help is available for when you need it !! With that, let’s end this blog post here, and until the next one, sayonara you lovely human beans !