Feeling Overwhelmed? Try These Grounding and Containment Techniques.
Have you ever had one of those days where your thoughts are racing a mile a minute, or your emotions feel too heavy to handle? You’re not alone. Stress, anxiety, and past experiences can leave us feeling unbalanced, but there are simple ways to help manage these feelings when they show up.
I want to share two of my favorite techniques that you can use whenever you need to feel more in control—grounding and containment. They’re practical, easy, and something you can do right now, no special tools required.
What is Grounding?
Grounding is all about reconnecting with the present moment. When you’re anxious or stressed, it’s easy to get lost in your thoughts, but grounding brings you back to what’s happening right now, helping you feel more stable.
Here are a couple of grounding techniques I recommend:
1.The 5-4-3-2-1 Technique
This is a great go-to for calming yourself. It works by engaging your senses and refocusing your attention on what’s around you.
• Look and find 5 things you can see.
• Touch 4 things near you.
• Listen for 3 things you can hear.
• Notice 2 things you can smell.
• Identify 1 thing you can taste.
By focusing on your surroundings, you help quiet your mind and bring yourself back into the present.
2.Feet on the Ground
Feeling your feet firmly planted on the ground can really help you regain your sense of stability. Focus on the connection between your feet and the floor. Whether you’re standing, sitting, or even lying down, wiggle your toes and notice the pressure. It might sound too simple, but this technique helps calm your nervous system and pulls you out of that whirlwind of thoughts.
What is Containment?
Containment is about giving your thoughts and emotions a space to “rest” when they feel like too much. Imagine tidying up a messy room—you’re not throwing things away, just deciding where they go for now, so you can focus on what needs your attention.
Here’s how you can practice containment:
1.Container Visualization
This is a powerful visualization tool. Picture a strong, secure container—a box, a jar, a chest, whatever works for you. When your emotions start to feel overwhelming, imagine placing those feelings inside the container. Close it up, lock it if you want, and set it aside. You can always revisit those emotions when you’re ready, but for now, they’re safely contained.
2.Worry Time
If you find yourself worrying throughout the day, try setting a specific “worry time.” Choose 15 minutes in your day where you allow yourself to think about those worries. Once that time is up, move on with your day. This might sound odd at first, but it can help keep those racing thoughts from popping up at random times. You’re giving yourself permission to worry—just not right now.
Why These Techniques Work
Both grounding and containment are about helping you feel more in control of your thoughts and emotions, instead of letting them control you. They create a sense of safety, making it easier to manage stressful situations and find calm when things get tough. These are simple, but effective tools you can use anytime, anywhere.
Next time you’re feeling overwhelmed, give one of these techniques a try. You might be surprised by how much of a difference it makes!
Final Thoughts
You don’t need to feel helpless when life throws you curveballs. Grounding and containment are powerful techniques that help you take back control. They’re easy to do, and they can be incredibly effective in calming your mind and body.
Start using them today and see how they can make a difference in your life!
Amanda Moule, RTC
References for Grounding and Containment Techniques:
1.American Psychological Association (APA)
A leading source for research on emotional regulation, trauma therapy, and coping techniques.
2.National Center for PTSD – U.S. Department of Veterans Affairs
Provides evidence-based grounding techniques used in trauma therapy and emotional regulation.
3.National Institute of Mental Health (NIMH)
Offers scientific research on mental health treatments, including strategies for managing stress and anxiety.
4.Mindfulness-Based Cognitive Therapy (MBCT)
Research-backed mindfulness techniques that help with anxiety, stress, and emotional regulation.
Bình luận