Grounding Techniques for Anchoring to the Present Moment Part 2

Grounding Techniques for Anchoring to the Present Moment

Part 2

Complete with Pro Tips!

By James Cameron, LPC-S, LPC, MAC, LCDC

of CameronCounseling.com (not a replacement for therapy)

Licensed Therapist and Mental Health Advocate

Welcome to Part 2

This “Grounding Techniques for Anchoring to the Present Moment, Part 2” is based on Part 1 of the same title. It can be found at www.CameronCounseling.com just in case you have not read it yet. Either for review or reasons to start with part 1; this blog figures the reader already knows grounding techniques are a good thing and understands how come. We move forward in part 2 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 2 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, so that 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 request a session.

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!!

Time Math

This is another math based grounding technique. We use it to push resources to back to our frontal and prefrontal cortex where we can actually solve problems instead of just surviving them. For those this technique works for, it works really well. For those it does not work for, you are also in good company. Use one of the others from this blog or our part 1 blog.

To use this technique look at the time. Preferable there is at least one even number (2, 4, 6, or 8) and at least one odd number (1, 3, 5, 7, or 9). We then start counting with 1 and go up until the minute changes. We are limited to the numbers in the current time, and using add, subtract, multiple, divide, or other mathematical operations.

For example, let's say it is 3:16 PM. So, our numbers are 3, 1, and 6. We start with the number 1. In this case it is easy, there is a “1” in the numbers we can use. What comes after 1? “2” and 3-1=2 using the numbers we can use. Then there is a “3” already. If we put it all together; 3+1=4, 6-1=5, 6 is there, 6+1=7, 6+3-1=8, 6+3=9, 6+3+1=10, and so on. At some point we use all the numbers we have. When all the numbers are used once we can use them again. For example; 3 plus 1 is 4 times 6 is 24, yet we are on 25. Therefore since we are out of numbers we can re-use the same numbers again. This means 3 plus 1 is 4 times 6 is 24 then add 1 since all numbers are back in again and get 25. When the minute changes ask the question about “how am I now” with our 3 allowed answers above.

Like the by 7s or x7s from part 1 this grounding technique works due to math not existing in a tangible touch, turn it, and physically move it way. Using it forces the parts of our brain that solve problems (pun intended) to get moving. When “brain energy” is flowing to those parts of the brain it flows less to the parts leading to needing grounding techniques to begin with in our storms of life.

Pro tip. Like any grounding technique if this increases symptoms immediately stop using it. For those who find it useful when the minute changes if the answer to “how am I doing now” is “better yet need to keep going” or if you just get bored with it consider the following pro tip. Start counting at 11. Maybe even 21, 31, or even 101. When doing this decide outside of the storm of life where to start. It is much easier then trying to decide in the storm. Because, no body builds the tornado shelter during the tornado.

Adjectives

This one is for the language enthusiasts out there. We are using a specific, targeted form of mindfulness. Encoding, or the process of putting thoughts into words, has the potential of being its own grounding technique. It is pretty easy to give one adjective for a noun you see in this moment. Try three adjectives. If that is easy, try five. If it is still so easy we are not grounding with it then go faster. These are for nouns you see in this moment as the storm of life is getting intense.

For example, that tree. What adjectives describe it in this moment. We have varied answers for various reasons. For our goal here those reasons do not matter. This is not a free association Freudian exercise, it IS a grounding technique for us to use. That tree is green, big, and rooted. Not enough for us? It is also is twiggy (has twigs), circular, and leafy. Wait a minute! That was 6! That is the storm trying to stop us from getting out of it. The goal is ground ourselves to think clearly. What is the next noun for us!? That fence is wooden, tall, and spotted. To easy for us? It is also new and well built. Next noun; that car, that dog, that sidewalk, this sky, and so on. After the minute changes or three nouns are completed ask the question, “how am I now” with the three allowed answers above.

Abstract or frontal cortex work is needed for our ability to translate into words all of the possible thoughts we could use. Now we know how come people can get so scared we are not able to talk. As a result we are moving resources back to the problem solving brain areas. Don't take my word for it, try it. As always, if this one does not work for you use another.

Pro tip. The first one we already mentioned. Our decision about how many adjectives will be used is usually easier ahead of time. Advanced users of this grounding technique may limit the adjectives to only one category. For example we can say only colors or only smells and so on that describe the noun. A variation of this exercise we can use is the “was and will be.” This involves looking at the noun and asking something like “what was that green big tree” then we answer based on a previous moment in time or several. Maybe sapling, seed, part of another green big tree. A variation on this is across different platforms. What did trees on Omicron look like from that movie, or that video game. Have fun practicing so when the time comes we are prepared.

Descriptive Awareness

Like the adjectives grounding technique this one called descriptive awareness is one we can use for a targeted form of mindfulness. Unlike adjectives this one favors the lack of attention that sometimes goes hand in hand with the storms of life. The process of putting thoughts into words is still the goal. The idea of putting adjectives with nouns is the target for us to accomplish this goal. Yet the area is bigger. Instead of using one thing, like a tree, we use one area. Like this living room or yard. Right here, right now what are the words to describe this area as if on a voice only phone call? Name the area first then the nouns with their adjectives one at a time.

For example; there is a tan, soft couch. The “couch” is our noun with the adjectives tan and soft. Then we go to the next thing in the area. All together we might flow like this, “the tan, soft couch with green carpet lit up by the golden sunlight coming though the clear window around the dusty drapes.” When the minute changes or we need to move to a different view ask the question “how am I now” with the three allowable answers.

Stick to spaces clearly present in the moment. We can use any senses. For example the side table could smell of furniture polish in addition to being a brown, wood grained side table. The glass of water might be a glass of cold, clear water.

Abstract or frontal cortex work is needed for our ability to translate into words all of the possible adjectives available to us. Now the reason people can get so scared we are not able to talk has been explained. As a result we are moving resources back to the problem solving brain areas. As always, if this one does not work for you use another.

Pro tip. Most spaces have an abundance of nouns to add adjectives for us. If we only consider a wall or grass adjectives like texture, colors, shapes, hardness, and others are just a few options. If we need more of a challenge we can limit ourselves to only using things smaller than six or twelve inches. Only things with a round or rectangular surface and so on. Or go faster. Just remember, the point is not one hundred percent accuracy. It is moving resources to the frontal and prefrontal cortex areas of the brain.

Closing Thoughts

Remember these are all new skills. As such the more we practice them the more effective they can become. Also, we likely drive, walk, write, type, or talk better now than the first time we tried. This is no different. As we change the ways our brain functions we not only have better moments, we have better odds of not having to deal with moments to begin with. Don't take my word for it, try it. Try it especially when we don't “need” it.

You mean I can think myself into a calmer, more peaceful state of problem solving. Maybe! Especially you can if you can think yourself into a stressed, worried, or even panicked state of mind.

This is not an all inclusive list. Watch for future blogs on this topic. Also, it is not likely an all inclusive list of all possible grounding techniques is out there. Need more assistance? Reach out at CameronCounseling.com

#Anxiety #GroundingTechniques #MentalHealthTools #SelfCare #Mindfulness #Therapy #PTSD #AnxietyRelief