Grounding Helps When I Am Not OK

I’m not ok. Neither are my clients. It has been two days since domestic terrorists attacked the U.S. Capitol Building. I am in shock. I am mourning. I am dissociated. Yesterday I struggled with teaching a career workshop when Americans are worried about systemic racism and the future of the Democracy. It was important to acknowledge the distracting feelings and thoughts of my audience. Moreover, it was important to bring participants’ attention back into the Zoom room. Fortunately, I can use mindfulness practices to help anyone be here, right now. Mindfulness and grounding techniques helped me bring myself and my participants back into the present moment.

What is a Grounding Technique?

Grounding techniques are coping strategies to help reconnect individuals with the present and bring them out of an unwanted memory, distressing emotion, dissociation, panic attack or PTSD flashback. This week many Americans struggled with unwanted memories of images on the news and distressing emotions such as grief, anger, confusion, fear and sadness. Grounding techniques help separate individuals from the distress of their emotional state or situation.

How can Grounding help you at work?

Grounding techniques are a great addition to any productivity toolbox because focused effort is required to accomplish tasks at work, school or home. The exercise below can help the brain transition from reading social media posts on electronic devices to bringing attention back to a work project. This technique can help individuals become more engaged listeners in meetings as well as shifting attention from one task to the next. Moreover, it can help with distressing and intrusive thoughts that can pilfer minutes or hours of precious time.

The series of exercises below take less than five minutes and are focused on the senses, essentially directing attention back into the body.

1. Begin by sitting comfortably with your feet on the ground and hands in your lap. If possible, take off your shoes.
2. Take three deep breaths, in through the nose and out through the mouth.  Notice where you feel movement in the body with each inhale and exhale. Notice how each breath is different. If you are comfortable, you can gently close your eyes.
3. Scan your body for any sensations from your head to your toes. Notice any tightness, pain, discomfort, ease or temperature without judgement.
4. Bring your attention to your feet. Gently make contact with the floor and feel the weight of your feet on the floor. Move your attention to the connection between your feet and the floor.
5. Move your attention to your legs and bottom. Feel the connection between the back of your legs and the chair. Notice the weight of your bottom against the chair.
6. Move your attention to your back. Feel the connection between your back and the back of the chair.
7. Notice your hands on your lap. What sensations can you feel from your fingertips? Relax your arms and hands and feel the connection between your hands and your thighs.
8. Bring the attention back to your breath. Take three deep breaths, in through the nose and out through the mouth. On the third breath, slowly open your eyes and notice the objects around you. Stretch your arms and wiggle your toes.
9. Finish this exercise by rubbing your palms together. Take a moment to notice how you feel.

I hope that you use these Grounding Techniques to help you get present as you try to direct your attention to people, places and tasks when you are experiencing intrusive thoughts. These exercises are no substitution for grief. Take time to process your feelings, by journaling, speaking with loved ones, engaging in spiritual practices and increasing self-care.

It is OK to say you are not OK

Part of self-care is admitting to yourself and others that you are not ok and that you need to take breaks. Humans are multi-dimensional beings with a variety of emotions. The new year is a great time to usher out the idealistic Hustle/Good Vibes Culture. In 2021 let’s stop automatically saying we are “fine” and “busy” and love ourselves unconditionally no matter how many tasks get checked off of the To Do List. A healthier way to describe our present emotions or well-being is to use feeling words like adequate, tired, joyous, afraid, eager, glad, grateful, gloomy or harried. Recognizing that we are human beings instead of a human “doings” is an acknowledgement that we are enough.

So how am I feeling, you ask? I am feeling fearful, confused, sad, small and angry. I am also feeling hopeful, privileged, grateful, determined and resilient. Whatever you are feeling right now is valid. You are enough.

I enjoy helping individuals increase productivity and mindfulness in all areas of their lives. If you would like to discuss productivity, mindfulness or your next career move, book a free consultation today.