Grounding Techniques

“Grounding techniques can be anything that brings your attention to the present. Grounding techniques allow for the body to calm itself so that it sends the signal that there isn’t an actual threat present.”

• 5,4,3,2,1:

  • Name 5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.

• Breath Work:

  • Focusing on breathing, by consciously inhaling through the nose and exhaling through the mouth, is an effective strategy for returning to the present. You can enhance the focus of these breathing exercises by placing their hands on their abdomen and watching them move up and down with the breath.

• The Butterfly Hug:

  • First you want to find a comfortable, quiet location and sit up tall with your back straight.

  • Close or lower your eyes and start with some deep, purposeful breathing. Try breathing from your diaphragm if possible.

  • Notice any emotions or distress that may come up and just continue to breathe through it.

  • Cross your hands and place them on your chest so each middle finger rests right below the opposite collarbone. Fan your fingers, resting them on your chest and your thumbs will pointed towards your chin.

  • You can interlock your thumbs so it looks like a butterfly’s body and the hands are its wings.

  • Now, you are going to alternate tapping your hands on your chest, slowly and rhythmically (left, right, left, right, etc.) for at least 8 rounds. Don’t forget your deep breathing while you’re fluttering your butterfly wings.

  • Stop and check your level of distress. If your distress has not increased try a couple more sets of 8. Stop after each set to check your level of distress, continuing if you are starting to feel less distress or more relaxed.

• Sour Candy:

  • The textures and the bitterness act as a shock to your system, and will direct your thoughts to the taste instead of the anxious thoughts in your head (my personal favorite!)

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Reducing symptoms of Depression

As the COVID-19 pandemic continues many are struggling with the negative effects from isolation, lack of physical touch and social distancing, making it that much more difficult to cope with the symptoms of depression.

1. Reach out and stay connected:

   • This could feel like the most exhausting task, however, imperative to increasing or creating positive feelings. When we ask for help or engage in a loving and meaningful conversation, you are reminded of the people who care about you. You may feel embarrassed or guilty of your situation or maybe just too exhausted to pick up the phone but remember this is just the depression talking. Reaching out is a sign of strength not weakness.

     1. Talk to one person about your feelings.

     2. Ask a loved one to check in with you regularly.

     3. Accompany someone to the movies, a concert, or a small get-together.

     4. Call or email an old friend.

     5. Go for a walk with a workout buddy.

     6. Schedule a weekly dinner date.

2. Do things you enjoy or remember enjoying:

   • Any hobbies that take you out of your everyday environment

3. Support your health:

   • Get quality sleep (6-8 hours)

   • Get up and move for at least 10 - 15 minutes a day

   • Practice relaxation techniques

   • Go outside

   • Take care of a pet

4. Get SUN!

   • Sunlight can boost serotonin levels and improve your mood

5. Challenge your negative thinking

   • Search for CBT interventions online or negative thinking patterns. Start noticing how you talk to yourself. Challenge those thoughts.

• DISCLAMIER****

  The information above is not meant to be a substitution for mental health services or therapy. The information provided is purely educational and informative and should be used alongside regular therapeutic appointments.