Somatic Therapy Grounding Techniques

Somatic therapy is a body-centred therapy that explores the connection between the mind and body, aiming to relieve psychological stresses through physical techniques.

GROUNDING TECHNIQUES - these are strategies to help you feel more present and connected to the present moment. When suffering from anxiety, worry and stress ground techniques can be very helpful in managing these conditions.

BODY SCAN - Starting from the top of your head slowly move your attention down through your body, noticing any sensations or areas of tension. Bring awareness to each body part, holding then releasing any tension of discomfort as you go.

BREATHING EXERCISES - As a way that you can anchor yourself in the present moment pay attention to your breath. Try taking slow, deep breaths, counting to four as you inhale, holding for a count of four and then exhaling for a count of four. Focus your attention of the sensation of your breath entering and leaving your body.

GROUNDING THROUGH MOVEMENT - To help bring your focus to the present moment engage in physical activity. Movement can be via walking, stretching, dancing or any form of exercise that allows you to connect your body and the sensations it experiences.

GROUNDING THROUGH TOUCH - Engage in activities that involve touch such as holding an ice cube, squeezing a stress ball or feeling the texture of different objects. Pay attention to the sensations on your skin and the physical contact you have with the objects.

MENTAL GROUNDING - To redirect your mind engage your mind in a specific task or activity. This can include counting backwards from 1000, reciting a story or song lyrics, completing a puzzle or doing word games.

SENSORY GROUNDING - To bring your attention to the present moment engage your senses. Focus on what you can see, hear, smell, taste and touch. Describe the details of your surroundings or hold an object and notice its texture, weight and temperature.

VISUALISATION - Imagine yourself in a peaceful and safe place. Visualise the details of this place such as the sounds, colours and smells. Allow yourself to totally immerse yourself in visualisation, feeling the sense of calm and security it brings.

Practising these various grounding techniques can help but you need to fully engage with the method allowing yourself time and being in a safe and calm place to be able to focus. Repeating these techniques regularly when you are not feeling stressed or anxious rather than at times of stress will help.