Getting grounded

BY Miles Hudson, LICSW, PIP

Anxiety, or the feeling of excessive worry, nervousness, or dread, is generally a natural and automatic function of the human experience. Anxiety, at times, can be productive. It can alert our bodies to the need to make necessary adjustments in our lives. For example, the feeling we get when we forgot to mail a letter reminds us to mail that letter. However, there is another type of anxiety that interferes with our daily function. If our anxiety is persistent or overwhelming and causes dysfunction in our lives, it may be the sign of an anxiety "disorder." Whether we are dealing with natural anxiety, or an anxiety disorder, there are a few things we can do at home (or in therapy) to ameliorate our anxiousness. 

Before we look at ways to soothe symptoms of anxiety, lets first take a better look at what is happening in our body when we experience anxiety. One bodily system that is involved in the feeling of anxiety is called the Autonomic Nervous System (ANS). The ANS is one of the bodies systems responsible for achieving balance by sending signals through the body to regulate certain functions. This system is constantly receiving information from the Central Nervous System (CNS) and activating the two subsystems of the ANS. The two subsystems of the ANS are known as the Sympathetic Division and the Parasympathetic Division.  When the ANS perceives some sort of existential threat, it engages the Sympathetic Nervous System(SNS), which then increases heart rate, raises blood pressure, inhibits digestion, and dilates pupils. Simply put, the SNS shifts our bodies into "flight or fight" mode. Consider the phrase "butterflies in my stomach." This is an example of the SNS at work. Conversely, the Parasympathetic Nervous System shifts our bodies into "rest and digest" mode. Our heart rate and blood pressure decrease, appetite increases and digestion is stimulated. In other words, a general feeling of relaxation.  

One thing we can do to relieve symptoms of anxiety is to intentionally activate the Parasympathetic Nervous System. Because the ANS is concerned with perceived threats, and feelings of safety, we can in effect manipulate these systems to help our bodies and minds relax. This act of intentionally manipulating our ANS is sometimes referred to as "grounding." 

One way to get grounded is to use our sensory organs to take in information about our environment to let our bodies know that we are reasonably safe and comfortable. We can do this by orienting ourselves using the 5 senses of sight, touch, sound, taste, and smell. An example of this is the "5, 4, 3, 2, 1" exercise. It is simple to do, and can be done anywhere. You may want to try it now. Look around your current environment and simply name to yourself 5 things that you can see. Maybe try to notice color, texture, and details that you normally would not notice. Now, try naming 4 things you can currently feel with your body. It may be the feeling of your chair supporting your seat, or the feeling of your shirt on your shoulders. Just take a second to notice that. Next, we'll name three things we can currently hear with our ears. Then, two things we can taste in our mouths. It may be this mornings coffee, or just the taste currently in our mouths. Finally, we'll use our sense of smell to just notice what the air smells like currently. 

Our senses bring us into the current moment. This approach assumes that our anxiety comes from something that we expect to happen, or that we believe has happened in the past. Generally, in the present moment, we are reasonably comfortable and safe. We're not too extremely hot or cold. We're generally physically dry and not at risk hypothermia or some other external threat.  

Now that we're beginning to activate our Parasympathetic Nervous System, let's look at another way we can get grounded. One of my preferred techniques for engaging the PNS, is to do a breathing exercise known as "box breathing." Box breathing is also a favorite technique of the Navy SEALs. Navy SEALs are often times placed in situations that would provoke anxiety. In order to stay calm, and achieve their objectives, they practice box breathing. Box breathing gets its name from the four second counts of the technique. Simply inhale for 4 seconds. At the top of the inhalation, hold the breath for 4 seconds. Now exhale to the count of four. At the bottom of the breath, hold for 4 seconds, before inhaling for another 4 seconds. Repeat this for 4 rounds of breath. 

When our Sympathetic Nervous System is activated, our breathing shallows to conserve energy for potential "fight or flight." By intentionally slowing down our breathing, we're signaling to the brain that we are safe and thereby activating the PNS. 

I hope that these grounding exercises are helpful to you. Being relaxed and in the present moment promotes executive function and allows us to feel safe in our bodies. They are not, however, intended to be the replacement of a skilled and trained psychotherapist. If you are experiencing persistent anxiety symptoms, please feel free to try these exercises, but also reach out to someone trained in the treatment of anxiety. Thanks for reading. Take care.