Grounding exercises can be incredibly beneficial for managing anxiety spikes after Exposure Response Prevention creates some nervous system dysregulation.  

Our ultimate aim as clinicians is to support our clients to be at the outer edges of their tolerance – we never wish to provoke a panic response, but we also do not want our clients to comfortably exist in the stasis of their existing patterns.  

Grounding exercises help you take back control of a hijacked nervous system and re-engage in therapy.  

To begin, simply find a spot to stand or sit and focus on your breathing. Inhale deeply and slowly, allowing yourself to pause and fill your lungs with oxygen. Exhale fully and press into the present moment - stay here until you feel a sense of security in the energy around you. You can do this exercise almost everywhere, whenever you need it most to recenter during times of increased stress or panic.

Movements like stretching, standing up and moving around, or even pinching yourself can also serve as physical distractions from overwhelming thoughts associated with panic. 

Some people find more success in grounding by visualizing a peaceful and happy place, or focusing on 5 physical things around you that you can see, touch, hear, smell or taste. 

All of these activities will help you take control by forcing yourself to re-focus on something other than the emotions that are causing your anxiety.  However, mindfulness and grounding techniques are distinct from avoidance techniques.  

Unlike avoidance strategies, which can be compulsive in nature, mindfulness slows down our runaway thoughts and fears by grounding us with an attitude of openness and presence.

Through the practice of grounding we learn to relax, sense the sensations within us and our environment, recognize when negative thoughts are arising, and develop a compassionate response toward ourselves regardless of how we are feeling. 

These skills serve to create inner stillness and stability rather than allowing ourselves to remain caught up in cycles of agitation that often accompany strong levels of anxiety; this allows us to calmly process any negative emotions or intrusive worries.

Grounding techniques are the ultimate spaghetti-on-the-wall concept, wherein we simply must try a variety of approaches in order to find the one that “sticks.” 

Remember that while some people thrive in quiet or still grounding techniques, others find meditative respite in sensory exposures and movement.  There is not a “correct” way to practice grounding.  Rather, it is simply the way that works for you.  

Reach out today to learn more about ERP sessions and our holistic modalities to help integrate the ERP and ground and reset the nervous system.