Grounding, mindfulness and being present

Most people I see come with depression (thoughts and feelings related to the past) or anxiety (thoughts and feelings related to the future). It can be exhausting and relentless living in these mindsets.

To give people a break from this I advise them to think in the present, (easier said than done). The following technique uses your five senses: touch, seeing, hearing, smelling, and tasting. Use your five fingers on your hand to remind you how many you have to go through (it helps).

  • Ground yourself by feeling your feet on the floor. Notice if you are wearing shoes, feel your toes in them. If it helps, take your shoes off to feel the texture of the carpet or flooring. Is the back of the chair supporting you? What can you feel?
  • See what is in the room or place you are in. Describe the colour and shape of objects near to you. Is there anything further away? What can you see?
  • Listen to the different sounds you can hear. Wait a moment and listen for more as you become tuned into the noises you will hear more. What can you hear?
  • Smell the aromas and scents around you. Is there a smell of paint, food or grass etc in the air? What can you smell?
  • Taste the last piece of food or drink you had in your mouth. Do you have a dry mouth? What can you taste?

Lastly, notice your breathing is it slow or fast? Take your time, breathe in for a count of four and out for a count of second. Pause before you inhale to slow the pace of your breathing. Your heart rate will naturally slow down, as you take control of your breathing. Self-soothe, say 'I am okay' internally or externally, and repeat as necessary.

info

The views expressed in this article are those of the author. All articles published on Counselling Directory are reviewed by our editorial team.

Share this article with a friend
Image
Leatherhead, Surrey, KT22
Image
Image
Written by Nicola Griffiths
Counsellor MBACP Social Worker DIPSW BAHons social studies
location_on Leatherhead, Surrey, KT22
My background is with people who have experienced trauma, childhood abuse, DV, grief, depression and anxiety. I have an interest in trauma responses and coping strategies. 8 years a Counsellor formally, a social worker with the leaving care team. Dip...
Image

Find the right counsellor or therapist for you

location_on

task_alt All therapists are verified professionals

task_alt All therapists are verified professionals