Grounding and Self Care

Grounding Basics

Grounding yourself in the present is very important particularly when you are going through difficult experiences. It’s helpful for stress, anxiety, worrying, negative thought, losing touch with shared reality, fearful thoughts & emotions, feeling overwhelmed, and bringing you back to the ‘Here & Now’.

By grounding we mean focusing on the present moment. Pause. Slow down. Allow things to settle.  Notice that you are breathing, and what this feels like. Notice that you have a body, and what that feels like. Notice what is around you. Really look, and pick out something you have not noticed before. Be gentle as you do this.

Turn your attention away from your thoughts to your body.

Notice how it feels

Notice your weight on the chair

Notice your feet on the floor

Notice the things you normally do not notice because they are not important

Our minds naturally judge things all the time – interesting/not interesting. In this exercise, just notice those judgements, gently let go of them and take in everything

Notice any bits of tension, pain, etc. and then let your attention move away from them

Notice your spine holding up your body

Notice your head at the top of your spine

Lift your head and look around

Notice something in this room that you never notice before – probably because it was not important

Notice what you can hear – again, notice any judgements and just let them go

Notice the fact that you are breathing

Notice what that feels like

As you move in and out of groundedness in your individuality towards relationship with a whole that feels more real, you are in danger of getting lost, and not finding your way back towards that new integration. Seeking help and support with this is the first step toward wholeness.

Being aware of the trickster mind, which goes along with this whole area of experience, is important. You may be moving in and out of a way of being where the boundaries dissolve. In order to stay on top of the situation, you need to constantly ground yourself in the present to ensure you do not stray too far.

Actions that help

There are activities and plans that you can put in place that really help to keep you grounded. These include:

Being safe

Having a support plan with a backup plan.

Be in touch with people that you trust.

Good diet and eating regularly.

Avoiding stimulants like high energy drinks, strong coffee, alcohol, and recreational drugs.

Being active.

Socialising.

Fresh air.

Sleep & rest.

Avoiding extreme spiritual practices.

Being creative.

Having a hobby or interest especially involving other people.

Think carefully before taking any life-changing decisions.

Being Safe

Devise a support plan yourself or with a support worker if you have one. This may be family, friends, a support group, or professionals. Have more than one backup plan. Don’t just rely on one person, group or professional as they may not be available when you need them.

The SCN give emphasis to shared & unshared experiences, but remember you are not alone in your unshared experiences. Nearly all SCN volunteers have at one time or another been through similar experiences.

If things get out of control and you feel that you are not coping then be safe and seek medical advice. At such times, it is possible for someone to be so far out of touch with consensual reality that they do things that are risky for themselves. If this is the case, seeking medical help is essential to ensure safety. Even if you do not want to look at it in a medical way, keeping safe is the first priority, and there are times when the only way to do that is to go to the GP and get the mental health services involved. You can later take back charge of the process and do it your own way when you are in a better place. 

At these times, your support systems and staying around other people is also important, even though it might be the last thing you want to do. It is easy to feel cut off from people who will not understand, and will dismiss as craziness your experiences, but those people are your lifeline with the shared world. Telling them about what is important for you is probably best avoided - stick to ordinary (probably to you at this time boring and irrelevant topics) that will help you to connect and assure them that you are OK.

However, you will also want to and need to communicate with people who do understand what you are going through.

Good self-care  

As an important part of grounding we encourage having a good diet and getting enough sleep, building up your self care regime during this time will prove beneficial. Sleep is particularly important, but even where you cannot get to sleep, just relaxing and letting your mind wander, while telling yourself that actually getting off to sleep is not that important (this is true - it is second best, but a close second). Of course, if you do that, and gently let go of all the planning and worrying thoughts as they come in, the chances are you will drop off - but that must not be the intention! 

Having enough sleep can also help your concentration. Not eating or sleeping properly can increase psychological distress. During these phases eating can feel very difficult and you can tend to go off regular food, but trying to eat well despite how you are feeling can really help. Some research also suggests that food intolerances and vitamin deficiencies can be linked to mental instability. Some foods like root vegetables may be more grounding than others.  Many people find it helpful to avoid alcohol and other stimulating drinks such as coffee and energy drinks especially just before sleeping.

Most helpful, is a regime which focuses on a balance between recreational interests and activities; a good diet, and a regular schedule of fresh air and exercise - all of which, will encourage a pattern of regular sleep, and encourage the rejuvenation of your energy levels.   

Maintaining your inner stability is a priority now and would allow you to progress further with your journey of exploration into who you really are. 

Activities

Involve yourself in activities. The following have been shown to help most people, but develop your own interests, hobbies and activities. Being creative can be grounding, fulfilling and a way of expressing your feelings. You don’t need to be a master of it, rather just relax and enjoy what you do.

Movement mind body practises, for example, Tai Chi, Yoga.

Creative arts, Dance, Singing

Poetry & writing, keeping a diary

Taking up an interest or hobby especially group or socially orientated ones.

Gentle exercise, yoga exercises, meditation, prayer or getting in touch with nature.

Music. Listening to or playing.

Having a pet can be therapeutic and comforting, taking your pet for a walk or joining a pet orientated group.

Socialising

Walking especially in nature.

Anxiety

It is common to experience a lot of fear and anxiety at these times, and the body reacts to this sense of threat in an unhelpful way that sets up a vicious circle which keeps you focused on threat. Breaking this vicious circle, by deliberately relaxing, using long slow out-breath breathing, and generally developing a more stress free lifestyle is important.  

Medication (Taking & Navigating)

Anyone wanting to allow their process to take its course will be naturally wary of medication, but it can have its uses and there are times when it is the only way to keep feet on the ground.

Medication may be beneficial, but it can have side effects, and many people prefer not to use it long term. You could investigate the possibilities for better control with a doctor, psychiatrist or pharmacist.

Sometimes people find a medication regime that works for them, keeping debilitating hallucinations to a minimum.

If you decide to come off psychiatric medication, do so with care and with the help of a doctor or pharmacist, suddenly stopping powerful medications can lead to difficulties.