Is Grounding Exercise The Secret To Get Out Of Anxiety?
The Grounding exercise is a very simple relaxation technique, especially suitable for those who go through a time of great stress or anxiety. The word Grounding in Spanish means ‘to connect to the ground’ and the exercise precisely has to do with this, both literally and figuratively.
This method serves to reduce states of extreme nervousness, but it is also suitable for those moments in which we experience confusion, fear or sadness without a cause -threat / loss- that justifies these emotions.
A study conducted at the University of California supports the benefits of Grounding exercise. From the physical point of view, it would reduce the states of inflammation in the body, strengthen the immune response and generate a feeling of greater vitality. Without further ado, let’s see what it’s all about.
The Grounding Exercise, Classic Version
It must be said that there are several versions of the Grounding exercise and that the most classic involves a direct encounter with nature. If you feel more calm when you walk on the beach or move through a forest, you are simply doing a spontaneous Grounding . That is precisely what it is about: immersing yourself in a natural environment.
To perform this simple Grounding exercise, start by removing your shoes and socks. Then walk on a surface with grass, sand, or stones. Obviously, make sure the floor is free of objects that can harm you.
You just have to walk without stopping, for ten minutes. Concentrate on the sensation you experience under the soles of your feet. Try to breathe slowly. Ideally, you should do this exercise outdoors, as it is much more beneficial.
How does it benefit you? Direct contact of the skin with the earth has been proven to be relaxing. Likewise, when you move over a surface that is not uniform, what you get is a kind of natural massage, without even realizing it. It is believed that this exercise helps to return to the center of oneself.
Second variant
There is a second variant of the Grounding exercise , which corresponds to a kind of “ mindfulness version ”. In this case, you should sit in a chair that allows you to support your feet well on the floor. Begin by breathing normally and gradually try to breathe in and out more and more deeply.
This time you must also be barefoot. After a few minutes in that position, and when you feel that your breathing is deep and steady, focus all your attention on the soles of your feet. Try to perceive very carefully the sensations you experience, the texture of the floor, the temperature of your skin …
You just have to do this exercise for three minutes. Concentrating on the soles of your feet and the ground brings you back to now. It is as if you open a parenthesis in your anxiety and give yourself the opportunity to get rid of it for a moment. Then, you will feel much more calm.
The third variant
There is a third version of the Grounding exercise , which is also related to mindfulness. It is popularly known as the “three threes” exercise. This is a minimal action, particularly indicated for a specific moment when you feel exalted or out of control.
Begin by closing your eyes listening to what is around you; then name the three sounds you hear most clearly. Immediately open your eyes and say out loud which are the three colors that you capture the most in the environment. Finally, mention the three sensations you are experiencing on your skin at this very moment. And that’s it.
This mini-exercise is great for anchoring you in the present and staying in the here and now. Anxiety has to do with a tendency of the mind to project into a future that is perceived as threatening. This practice of returning to the present moment will help you to dispel unease or excitement.
As you can see, the three versions of the Grounding exercise are very simple, with the advantage of being able to practice them at any time. Neither takes a long time, but instead it can make a difference in your mood. Check it out for yourself.
