Grounding Techniques and Mindfulness

Most Everyone Feels Overwhelmed From Time to Time

Feeling this way is normal and natural! Life can get stressful! There are a lot of healthy and proactive coping strategies that can be used when feeling uncomfortable. One of the more useful interventions is grounding techniques. So, what exactly are grounding techniques? Grounding techniques are strategies used to help people manage intense emotions or dissociation by reconnecting them to the present moment and their physical surroundings. These techniques are particularly useful for individuals experiencing anxiety, panic attacks, trauma, depression, or overwhelming stress. Grounding can help bring attention back to the “here and now,” reducing distress and enhancing a sense of control. Many times, grounding techniques can complement and even enhance the overall therapeutic process.

Grounding techniques can have a calming effect on the body and mind, promoting relaxation and reducing stress. This can help individuals enter therapy sessions feeling more centered and prepared to process challenging emotions. It can be helpful to promote staying in the present moment, aiming not to dwell on the past or feel worried about the future. One of the more specific and effective grounding techniques is referred to as mindfulness. Mindfulness is the practice of being fully present and engaged in the current moment without judgment or distraction. It involves paying attention to your thoughts, feelings, bodily sensations, and the environment around you in an accepting and non-reactive way. The goal of mindfulness is not to change your experiences but to observe and be aware of them as they are. There are many forms of mindfulness, including:

• Meditation
• Body awareness/yoga
• Breathing work
• Gratitude meditation/practice

One of the most common forms of mindfulness practice is mindful walking! Here is more information about mindful walking below:

Mindful Walking 

A mindful walk is a form of walking meditation that integrates mindfulness principles into a physical activity and bilateral movement. It involves deliberately and intentionally paying attention to the experience of walking, using your senses to stay present and aware of the moment. Unlike a regular walk, which might involve thinking about your day or being distracted by external thoughts or music, a mindful walk is slow and intentional, focusing on connecting your mind and body to the present. Just like general grounding techniques, mindful walking can enhance the counseling process. While not identical to the bilateral stimulation used in some counseling interventions such as Eye Movement Desensitization and Reprocessing (EMDR), the rhythmic, alternating movement of walking can have a similar calming effect on the brain. Walking can create a natural sense of balance and flow that complements counseling interventions. 

Tips on How to Practice a Mindful Walk:

Choose a Good Path:

Select a place where you can walk without too much distraction, such as a park, garden, or quiet street. Here are some suggestions on where to take the walk! Even short mindful walks can have a positive impact when done consistently.

• • https://www.ifoothills.org/dakota-station-park/
  • https://www.greenwoodvillage.com/350/Tommy-Davis-Park
  • https://www.arapahoeco.gov/your_county/county_departments/open_spaces/index.php

Set an Intention:

Before starting, take a moment to set an intention for your walk, such as finding calm, being present, or observing nature.

Walk Slowly and Deliberately:

Walk at a slower pace than usual. Pay attention to each step. For example, how your heel touches the ground, how your weight shifts, and how your toes lift off the ground.

Focus on Your Breath:

Try to coordinate your breathing with your steps. For example, inhale for a few steps and exhale for a few steps. Notice how your breath feels in your body.

Engage Your Senses:

• • Sight: Observe the colors, shapes, and movements around you.
  • Sound: Notice the sounds of your footsteps, rustling leaves, or birds chirping.
  • Touch: Feel the breeze on your skin or the warmth of the sun. Notice the sensation of your feet pressing into the ground.
  • Smell: Take in the scents of flowers, trees, or fresh air.

Return to the Present:

If your mind starts to wander (which is natural and normal!), gently bring your focus back to the sensations of walking and your surroundings.

Try to Stay Non-Judgmental:

Although it can be challenging, avoid judging your experience or trying to control your thoughts. Simply observe whatever arises and let it pass without attachment.

Start Working With a Trauma Therapist in Englewood, Co, Littleton, Greenwood Village, and Across the State

Next time you are feeling overwhelmed, try a mindful walk! It might even be helpful to practice a mindful walk every time you have a counseling session to promote bilateral movement and connection with the present moment. If you would like more information about grounding techniques or mindfulness, reach out to Mountain Vista Psychology today to talk with a highly trained mental health professional! Our team of caring therapists is happy to offer support across the state. You can start your therapy journey by following these simple steps:

1. Schedule a free phone consultation
2. Meet with a caring therapist
3. Start incorporating mindfulness into your daily life!

Other Services Offered by Mountain Vista Psychology

At Mountain Vista Psychology, we provide many services to help empower individuals on their journey toward mental and emotional well-being. So in addition to offering trauma therapy, we also provide counseling services in child counseling, adult counseling, family counseling, & more. We also provide Neurofeedback Therapy services for Neurofeedback for ADHD, Neurofeedback for Autism, Neurofeedback for Concussion/ TBI, and Neurofeedback for Sports/Performance. Our team also provides testing for learning disabilities, ADHD, and Autism. Be sure to check out our Blog and FAQs for more about us and our services!