Some techniques are to be used in an emergency when you feel your anger is flaring out of control. Other techniques can be used as you might use Self Hypnosis to train your mind to deal calmly with stressfull situations.
Grounding Techniques are very effective. Develop ones that work for you from the examples that we give you here. Use them over and over as they work better with repetition. It may take weeks or even months to have them become automatic but achieving this will give you back control of your life..
You will be surprised at how easy it is to get over things like road rage with just a little practice. You will laugh when you see other people doing the same dumb things that you used to do.
Road rage is Extremely Dangerous. Learning how to avoid it could save your life and the lives of the people you care about.
Use the same techniques when you feel stress in your relationships, whether it is at home or at work. Your friends, family & coworkers will notice the difference and will react in positive ways
Grounding Techniques are easy to learn and easy to do. You don't really need any special training, just a basic understanding of the purpose of grounding and a few ideas on how to kick them into action if you feel anxious or stressed.
What is the Purpose of Grounding Techniques?
The purpose is to get back in touch with yourself in the present moment, to feel safe in your surroundings and calm and in control of your breath and your body.
People dealing with PTSD Issues tend to allow their anger to fly off the handle and lose their focus. That is why grounding techniques are so effective with PTSD conditions.
Grounding while driving:
Note:This is an example of an emergency situation!
Find a picture or an object that has meaning to you. A photo of your kids or family that makes you happy works well. Tape it to your dashboard or other place that is easy to see. If someone does something that upsets you while driving take a quick glance at the photo before you start honking and yelling. Thinking of your kids, etc. should ratchet down your anger in a hurry
Once you start controlling your road rage you will have made an important step toward dealing with one of the negative effects of PTSD. This will carry over to other types of anger issues. Winning the battle against road rage will spill over into other areas of your life.
Remember the more that you do this the easier it becomes
Grounding techniques have gained a reputation among those coping with PTSD and
Panic Attacks as an effective way to get back in control when dealing with Triggers.
Though they shine in times of intense panic as a practical way to calm down, anyone can use Grounding Techniques to calm down and stop the drip, drip, drip of stress building to an uncomfortable roar.
Having a family picture or an object like a Worry Stone does help. However you don't need anything but a sense of personal awareness. By practicing awareness of your posture and breath in certain situations you can quickly master the art of stopping anxiety before it spikes by using a simple grounding technique of your choice.
The example below is a good way to get started.
Look up. When we are feeling stressed and anxious we tend to look down, this puts us in an internally focused state where any stress or negative feelings are easily built up and can quickly snowball. So the first key step in any situation of uncertainty, overwhelm, or anxiety is to look up. Move your eyes up toward the sky and take a deep breath in.
Feel your connection with the earth. When we are ungrounded we feel disconnected and "spaced out". To feel grounded again you need to focus on your connection with the ground. Think of the feeling of pushing your toes down into sand at the beach.
Feel your feet on the floor, move them about and feel the sensation of the ground against your feet. Start walking about or stamp them against the floor and really focus on the solid feel of the earth beneath you. Imagine that you are rooted to it like a tree.
Feel your frame. Bend your knees slightly and push your hands down onto your thighs - feel how solid your frame is. Pat up and down your arms and legs - this opens the meridian channels and reminds you of your solid physical self.
Here are a few other very simple, yet very powerful grounding techniques. Many grounding techniques have things in common. You can incorporate any of them into your own favorite process.
You can do them anytime during your day. No need to set aside special time. You can do them when you have some time to fill, or are riding on the bus or at work. The first few times you try, you may find that having some space alone makes it easier and allows you a fuller experience. This first technique is better done on your own, but many of the others are suited to doing in other situations.
To start with, take your shoes off, stand and bend your knees slightly. While you are standing, gently flex your knees, and bring your awareness to what it is like to be in your body, right now. Scan from your head down to your feet and make little mental notes as to how parts of your body feel. Take a slow breath or two with your attention assessing your overall level of comfort. Feel for any areas that may be in pain or tense, as you breathe.
Now feel your feet on the floor, and notice the texture of the surface you are standing on. Do your feet perceive it as rough or smooth, soft or hard or some other sensation? How is your weight distributed between your feet? Take a moment to bring awareness to this. One foot may feel like it has more pressure or feel different than the other. Maybe you are leaning more into your toes, or your heels, or maybe there is some pain in one place or another. All the sensations that you are feeling are OK
Grounding isn’t any particular way that we feel. The powerful healing and transformative quality is solely in becoming aware of how we feel, in any particular moment. There is nothing more to do; nothing in how you feel is in any way wrong or needs to be changed. The beauty of this technique is that there is nothing to be concerned about or fixed. It is the awareness, only the awareness that you are looking for. Awareness is truth and it is the truth that brings us into reality and sets us free. So it is the awareness that is transformational.
There is nothing more to do. We are standing, gently flexing our knees, breathing and becoming aware of our connection to the ground and our bodies. Each new sense of awareness allows us to see ourselves and the world, more and more, without the distortions that cause conflict and pain in our lives. Each new awareness brings us more and more into harmony with the abundance of reality.
Here are a few other grounding techniques. No need to do more than one at a time. Take a few moments whenever you feel that you are not fully present to the moment, or would like to feel more present in a moment. It is important only to breathe a bit slower and deeper than normal and to see if you can allow your awareness to open fully to your experience of your body and your world.
More Grounding Techniques
With bare feet, curl your toes up and stretch them out a few times. Sense what this feels like. Then work your feet kindly down into the ground and see if you can become aware of what it is like to have your feet firmly planted in the earth’s soil.
Rub the bottom, sides, and top of your feet gently on the floor, carpet or the ground. Then place them flat and sense how this feels in your feet and in your whole body.
Open your eyes and calmly look around you, as you breathe slowly in and out. See if you can open your awareness to the experience in your body of reality in your midst.
Move around a bit. Feel what it is like to be in your body, in this moment. Stretch out your arms, hands, and fingers as you take some slow breaths.
Peel an orange or a lemon. Breathe in deeply and notice the smell. Take a bite. Roll the fruit gently around in your mouth as you focus on the full experience of the texture, taste, smell and other senses.
Take some time to be with a pet. As you breathe, see if you are aware of any changes in the way your body feels when you are with them. Can you draw any part of their essence right up into you, with your breath?
Take an unhurried shower or a bath. Move a little and sense how you are, being in connection with the water.
Go for a walk, dig in the dirt in your garden, or play some of your favorite music, while you breathe and calmly sense yourself and the world around you.
While all of these techniques are simple, safe, gentle and comfortable to do, the experience of allowing our selves to fully take in the reality of what is actually happening now, while we do these simple movements, can be truly transforming. We encourage you to try one or all of them out.