Grounding works by shifting attention from threat scanning into direct contact with the present. It can be especially useful when anxiety, panic, shame, anger, grief, or traumatic memories pull you away from what is happening now.
A useful rule
Use grounding early, not only when distress is already at its peak. It is easier to steady the nervous system at a 5 out of 10 than at a 10 out of 10.
Common grounding channels
- Sight: name colors, edges, light, or objects
- Touch: feel your feet, clothes, chair, or an object
- Sound: identify near and far sounds
- Movement: stretch, walk, shake out tension
- Language: say the date, place, and what you are doing now
ग्राउंडिंग वर्तमान क्षण से जुड़ने की प्रक्रिया है, खासकर जब चिंता या भावनाएँ बहुत तीव्र हो जाएँ।
ग्राउंडिंग ऐसी ध्यान-आधारित रणनीतियाँ हैं जो तीव्र भावनाओं, यादों या चिंता के समय वर्तमान क्षण से जुड़ने में मदद करती हैं।