Episode 52: Is It Time To Ground Yourself?

Feeling mentally overloaded? This episode covers four grounding techniques to help you close those mental tabs and find calm in the chaos.

Summary

In this episode, I explore the overwhelming mental clutter many of us experience, comparing it to having too many tabs open in a web browser. I share my personal story of grad school days spent drowning in open tabs, each one a visual representation of my mental overload. Today, we’re diving into what it means to have a “mind full of open tabs” and, more importantly, how to start closing them with grounding techniques that help bring us back to the present.

Why Grounding?

Grounding is a practice that reconnects us with the here and now, bringing us out of our busy thoughts and back into our body. Picture this: when you’re mentally “up in the attic,” rummaging through thoughts, it’s easy to lose sight of what you went up there for in the first place. Grounding techniques act like neon signs in the attic, guiding us back to what really matters in the moment.

4 Grounding Techniques for Overloaded Minds

• The 5-4-3-2-1 Sensory Technique: This exercise uses your five senses to bring you back to the present moment:

  • 5 Things You Can See: Look around and name five things in your environment.

  • 4 Things You Can Touch: Identify four items you can physically feel. This could be the texture of your clothing, a nearby object, or even your own skin.

  • 3 Things You Can Hear: Listen closely to three different sounds, whether it’s the hum of the air conditioner, the wind outside, or distant voices.

  • 2 Things You Can Smell: Notice two smells. If you don’t detect any, imagine a scent, or use an essential oil or lotion that calms you.

  • 1 Thing You Can Taste: Focus on one taste in your mouth. If there isn’t one, keep something like a mint or snack nearby for this purpose.

• Earthing (Physical Grounding): Connecting with the earth is a powerful grounding technique. Physically place your feet on the ground, take a few deep breaths, and feel the support of the earth beneath you. If you’re unable to go outside, water can provide a similar grounding effect. Splash water on your face, put your hands under running water, or even take a quick shower. Water can help center you and bring you back to the moment.

• Body Scan and Progressive Muscle Relaxation: This method involves checking in with each part of your body, from head to toe:

  • Body Scan: Sit or lie down comfortably. Take a few deep breaths, then start focusing on each part of your body, from your head down to your toes. Notice any sensations without judgment.

  • Progressive Muscle Relaxation: After scanning, try tensing then relaxing each muscle group. For example, stretch your arms out in front, make fists, hold the tension, and then release. This practice helps you release physical tension and focus your awareness back on your body.

• Movement: Sometimes, the best way to get out of your head is to engage your body. This could be as simple as a quick walk, stretching, or any activity that gets your heart rate up. Movement helps clear mental clutter by redirecting your focus to the sensations of your body.

Practical Tips for Using Grounding Techniques

When you first notice yourself overthinking or spiraling, a quick, simple trick is to stand up. This movement breaks the cycle of thought and helps you return to the present where you can choose your next steps. Remember, life will always be busy, but finding small moments to ground yourself is a way to stay centered amidst the noise.

If your mind is feeling like a browser with 50 tabs open, try one of these grounding techniques to find relief, clear out some mental clutter, and come back to center. Listen in for more, and take a step toward closing out those extra tabs for good.