YMCA Healthy Living Magazine Spring 2022 | Page 18

AUTHOR
SEONA ILALIO Seona Ilalio is a Melbourne-based Psychologist who focuses on providing psychological support for people with neurological and chronic health conditions . Seona utilises various evidence-based techniques to help people identify positive strategies for growth and change in their lives . For more information visit focussedhealthpsych . com . au or email seona @ focussedhealthpsych . com . au

GROUNDING TECHNIQUES

FOR WELL-BEING AND BALANCE

Couldn ’ t we all do with some help with grounding and calm in these fast-paced times ? Psychologist Seona Ilalio shares her expertise .
A life without times of stress , overwhelm and worry doesn ’ t exist for any of us . As humans , we experience moments where we get caught up in strong emotions , memories , thoughts or feelings . In primitive times , overthinking or replaying negative events helped us function and kept us safe in the face of immediate threats . These days however , we are generally in a much safer physical environment , and being stuck in difficult thoughts and feelings can be detrimental to our health and well-being .
Firmly anchoring ourselves back in our present lives is possible through techniques known as grounding . Grounding exercises are things you can do that bring yourself back into contact with the present moment , the here and now .
How grounding works
The aim of grounding is to allow us space to disconnect from overwhelming or distressing thoughts and return to the safety of the present moment , where our body and mind are connected and working together . By grounding ourselves , our thoughts , feelings and bodily sensations exert less control over us , and we can return our focus to what is happening in our present lives . While there are many different ways to ground yourself , there is no “ wrong way ”, and trying different techniques will be the best way to discover what works well for you . The following is a list of some grounding techniques you can try using your senses , breath and movement .
Engaging your senses
Bringing your mind to the sights , sounds and smells , and using touch and taste is a relatively simple way to bring you back to a calmer state , mentally and physically .
} Splash some water on your face , noticing how it feels , notice the towel as you dry your face , describe the sensation .
} Rub and clap your hands together , notice the sensation you feel .
} Go outside , feel the cool air on your face , or the warm sun , notice how different this is from the indoor temperature from where you just were .
} Take your shoes off and walk barefoot . Notice how this feels , whether on grass , sand , or even concrete , allowing your skin to touch the ground .
} Notice five things you can see , hear , taste , touch and smell . You may choose just one and focus on naming everything in that category for two minutes . This is a useful technique to use on a walk , where you can focus on all the things you can see and hear .
Calming through the breath
There are many simple yet effective ways of calming the body and returning to the present moment by tuning into our breath . Diaphragmatic or belly breathing encourages the body to relax and reduces levels of the stress hormone cortisol in the body . These are great techniques to use as they are readily available to us wherever we are and help to anchor ourselves back into the present moment .
} Inhaling deeply into the belly for 5 counts , holding the breath for 5 counts and exhaling for 5 counts . Repeating this for 5-10 mins
} Take ten slow breaths , noticing how each breath feels and focusing your attention on each breath as you inhale and exhale
18 YMCA HEALTHY LIVING MAGAZINE