Grounding Techniques for Anchoring to the Present Moment Part 3

Welcome to Part 3

This “Grounding Techniques for Anchoring to the Present Moment, Part 3” is based on Part 1 and 2 of the same title. They can be found at www.CameronCounseling.com just in case you have not read them yet. Either for review or other reasons to start with part 1 and 2; this blog is based on the reader already knowing grounding techniques are a good thing and understands how come. We move forward in part 3 with the idea of being in the present moment together, even when planning for the future, is the goal the majority of the time for us.

Furthermore, in part 3 we presume we have already covered neuroplasticity and how it applies here. As well as the other scientific jargon this is based on for us. Also, we are all on the same page about these being new skills. New skills! Meaning expecting perfection the first time is us not being very nice to ourselves. Knock it off! Therapist orders! We know it is not that easy. How come? Reach out for a session or two, maybe more, and we will explore that question together. There is a request for contact form at www.CameronCounseling.com to start services together.

Here They Are in All Their Glory

For this version several brand new examples will be listed here of techniques to take small steps in the storms of life we experience as part of the human condition. Each one will be given its own section with some explanation of how to practice it. It is critical for us after we apply each one to ask the question “how am I now?” Only three answers are aloud. They are:

1. “great, can think clearly again now” - in which case focus on solving the problem at hand if needed. 2. “better, yet need to keep going” - in which case do it again until reaching number one above

3. “this is not working and I need to switch grounding techniques” - in which case switch techniques

4. There is no number four. Meaning keep going until we get out of the storm our life is moving through. Giving up has the opposite of the intended result. Remember, we adapt and grow or break and fall. The choice is ours to make. In other words, RAWR!!

Tapping

This one is more of a physical technique then a mental one. Useful to the more physically focused of us. Older versions had worse names and much worse practices. They would involve things like wearing a rubber band on our wrist. Then “popping” ourselves with it when we got out of line. Can pain bring us to the present moment, sure. Tapping uses principles beyond beating on ourselves. It involves tapping (without a rubber band) the palm side of our wrists, back of our hand, or other sensitive area. While doing it focusing on how it feels and alternating side to side with the tapping.

For example, tapping while saying out loud or in our heads “tap, two, three” then switch sides “tap, three, two” and switch back to the first side with “tap, two, three” and so on. Maintain focus on “how does it feel to tap like this.” Adding, “which of those was the hardest tap? The softest?” as is useful. Repeating the process until the minute changes then asking ourselves “how am I doing now” with only the three above answers being used.

Abstract or frontal cortex work is needed for our ability to alternate counting up then down, or forwards then backwards. Adding comparisons farther pushes resources into the part of the brain we actually use to solve problems. Comparisons like softest verses hardest or sharpest verses dullest or hottest verses coolest side have the same effect. Again, the emphasis is NOT to induce pain on ourselves.

Pro tip. Advanced users go faster then new users. As in most things if it is not enough to hold your attention go faster. Other advanced users move from side to side without starting the count over. For example; tap, two, three – switch sides – tap, three, two – switch sides – tap, four, five – switch sides – tap, five, four – continuing until the minute changes.

Finger counting

This is the second more physical grounding technique after tapping above. It is less famous, yet for a lot of people, as useful. In some cases more useful due to it being able to be more hidden. Start with your hand comfortably open. Palm up or palm down does not matter. Right or left hand also does not matter. Which ever is more natural for you. Let us call your fingers the pointer, middle, ring, and pinky fingers. For practice touch the thumb on the same hand to your pointer finger, then middle finger, then ring finger, and lastly pinky finger. Adding counting is also helpful. The pointer finger is one, middle finger two, ring finger three, and pinky finger four. Repeat the exercise saying these numbers in your head when you touch each finger.

For example, touch the pointer finger with your thumb and say “one,” then the middle finger and say “two,” then the ring finger saying “three,” with touching the pinky finger last saying “four.” That is one time through. Repeat as needed. When you feel you have that learned the next time through rotate the count. Now the middle finger is still “two” and is touched first. Then “three” is the ring finger. Still say “four” in your head and touch the pinky finger with your thumb. This makes “one” the pointer finger and the last one touched. Repeat with the ring finger as “three” as the first one. Then the pinky as “four” being the first one. Then ask yourself, “how am I doing now” and answer as described above. Repeat as needed.

This works by forcing resources back to the frontal and prefrontal cortex of the brain. In addition, this technique combines tactile or touch sensations with the focus. Doing it this way puts attention back to the body and this present moment. Also, it provides a rhythm of focus to calm thoughts.

Pro tip. Advanced users go faster. Also, it can be helpful to use both hands at the same time. Some people have more of their brain already focused on finger movement and coordination. Specifically people who play a musical instrument, rock climb, surgeons, and so on. For those people it may be helpful to use this exercise with the right hand starting with “one” on the pointer finger and the left hand with “two” on the middle finger. As such, different fingers on different hands are being used at the same time. Play with this exercise before you need it to find your best fit!

Float Breathing

Breathing techniques could have their own blog. We only cover one here for now. This one, while effective, has not gotten the public attention some other breathing techniques have enjoyed. The general guide is still if it works for you effectively, use it. This one, like many of the breathing techniques, is not recommended while driving. It is also not recommended for those having a difficult time breathing for any reason.

For this technique breath in all you can filling your lungs. Then force a little more air in. Even it feels impossible. Do these first two steps quickly. Then let the air float out. You can likely push all the air out in less then a second. Resist the urge to do this and just let the air float out. If we can hear it coming out it is not “floating” out. At least not by our definition here. Repeat 3-5 times then ask the “how am I doing now” question as described above.

This breathing technique, like most effective breathing techniques, works for several reasons. The storms of life often trigger a part of the nervous system known as “fight-or-flight” into overdrive. This is usually an automatic system. Meaning we don't choose to do it. Effective breathing techniques trigger the other part of our nervous system. Also, the storms of life lead to over breathing or other breathing changes that alter the needed oxygen balance in our blood. Effective breathing helps to re-balance this event. Lastly, controlling our breathing is control. In the storms of life we often feel as if control is a distant memory. This brings it back to us in our most challenging moments.

Triggers

A few words on triggers. Triggers (as we are using the term here) refer to thoughts, emotions, persons, places, or things that lead us to have strong emotional and sometimes physical reactions. These can be farther classified into internal and external. These are advanced notices our nervous system is about to respond to a life threatening event. When this happens without an actual life threatening event we call these alarm bells triggers. It would be a lie to say once we identify them they are never a problem. However, awareness is the first step toward managing them. Being prepared with our favorite grounding technique, especially in situations we know are triggering for us, is an excellent plan. These are useful tools for us.

When looking to identify these things we can seek them out and group them in different categories. Easy groups to start our process of being aware include internal and external. Basically, internal triggers are things that come from within us. These include yet are not limited to things like certain memories, thoughts, sensations, textures, flashbacks, or physical pain. External triggers are those from outside of us, yet usually outside or our control. These can include loud noises, certain noises, crowds, smells, sights, specific people or places and more.

Being mindful or aware of common signs we have been triggered is helpful in identifying triggers. These vary widely, yet common ones include hart racing, shallow breathing, feeling disconnected from our body or like we are an observer in the situation (dissociation), muscle tension, nausea, racing thoughts, mind going blank, and feeling unsafe for no reason. There are many more possibilities of early warning signs to use the grounding techniques discussed in these three parts before we escalate.

When navigating a storm of life leading to these issues there are some helpful steps. First, this is normal for most of us humans. How we respond to the triggers make all the difference. A basic plan is the “3N” plan. Notice, Name, and Navigate. Notice involves recognizing the signs in thoughts, feelings, or body sensations for a few of our more unconscious responses. Name gives us permission to call it out. Can be simple like “I'm feeling triggered” in real time. Navigate is the application of a grounding technique.

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