Grounding is displayed all around us, in nature. We can learn from those examples: The stream tumbles downward and overflows, during a flood. Yet, when the flood ends, the stream returns to its banks and regains it's composure. The tree bends with branches breaking during a storm. Yet, when the storm ends, the tree's roots sustain it during its recovering. Neither will look the same, afterwards. However, both will survive and live, if well-grounded--the river having its banks and the tree having its roots.
Human grounding is, in reality, not much different than the overflowing stream or the storm-tossed tree never forgetting its roots. It involves creating stability, within both mind and body, in relation to our internal and external world, especially when those worlds feel unstable and threatening. Creating stability involves regaining ones psychological and physical equilibrium, which produces a sense of safety and security. Maslow identified safety and security as second-tier necessities for survival--second only to essentials like food, water, breathing, procreation, and such.
Specifically, for humans, grounding involves purposefully returning the mind to the present moment when an event or series of events activate the brain's threat response, and and cause an individual significant mental and physical distress. A relatively simple internet search will reveal plenty of websites out there that provide a variety of approaches regarding how to ground oneself. Most of these involve some form of employing our five senses--sight, sound, smell, taste, and touch--to bring the mind into the present along with neurophysiological techniques--primarily diaphragmatic breathing, which stimulates the Vagus nerve (ventral branch) and deactivates the threat response, if applied accurately.
In other words, if the individual experiences significant difficulty consistently remaining in the present (for 1-2 minutes), while using these sense-related and neurophysiological techniques, their effectiveness will be significantly diminished or perhaps negated, altogether. That's just how we're wired. If my mind fully believes that a salivating Saber-Tooth Tiger has me in its crosshairs for dinner (even though, in reality, it doesn't), my threat response is locked--survival 101--"feet don't fail me now!" As a result, rational thinking goes out the window--jumping off of a cliff (to one's likely death) becomes a better alternative to being eaten alive (or so we imagine).
So, here's where the beyond-the-basics enters. The key involves practicing these skills when we don't need them. Then, when we do, they've already become quite familiar and literally they become second-nature. Practice is the key. Here are some suggestions:
Use diaphragmatic breathing even when mid-level anxiety becomes activated.
Begin a regular Mindfulness practice to improve bringing the mind into the present.
Increase self-awareness to identify irrational thinking and practice modifying it.
Want to learn more? Feel free to schedule an appointment.
Comments