Calming and Grounding Techniques

Written By: Amy K. Garcia, PhD, NCSP, LP and Daniela Sosa-Castillo, LMSW

Stress

According to the World Health Organization (WHO), stress is defined as “a state of worry or mental tension caused by a difficult situation” (WHO, 2023). Humans all experience stress at some level, and stress can sometimes be good as it helps us handle challenges. However, chronic stress is associated with an increased risk of a number of physical and psychological problems, including anxiety, sleep difficulties, muscle pain, cardiovascular problems, and a weakened immune system (American Psychological Association, 2022). However, with the help of calming and grounding techniques, individuals can increase their capacity to handle stress and ameliorate its negative impacts.

Calming and Grounding Techniques

Below are two grounding techniques that can be particularly helpful when experiencing stress; however, they can also be used as part of daily routine to stave off stress.

Deep Breathing

There are countless methods of deep breathing, and individuals are encouraged to use the technique that is most helpful and feasible for them to use.

• Box breathing: Breathe in for 4 seconds, hold the breath for 4 seconds, exhale through the mouth for 4 seconds, and repeat as needed
• 4-7-8 breathing: Breathe in for 4 seconds, hold the breath for 7 seconds, exhale for 8 seconds, and repeat as needed
• Alternate nostril breathing: hold one side of the nose with your pointer finger and inhale through the other nostril, then hold the other side of the nose with your thumb and exhale through the opposite nostril. Repeat as needed

Body Scan

Body scanning involves isolating different parts of the body with your attention. Start at the bottom of your feet and slowly make your way up through your body. Notice any sensations you may experience without judgment.

Additional Activities

Additional simple activities that can help alleviate stress include the following:

• Journaling: writing down 3 things that made you grateful in the past 24 hours, or writing about 1 positive experience in the past 24 hours can improve your mood.
• Shocking the senses: taking a cold shower, eating a sour candy, etc. can assist in emotional regulation.
• Getting outside: 20 minutes of sun exposure can help improve mood while remaining present in the environment.

Summary

Stress and anxiety are normal human experiences. Chronic or too much stress, can have negative impacts on individuals. If an individual implements positive lifestyle changes, including the use of calming and grounding techniques, and is still experiencing negative impacts of stress, they should explore individual or group therapy services. The UTHealth Department of Psychiatry and Behavioral Sciences has a number of programs that target several common issues. The reader is encouraged to call the department front desk at 713-486-2700 to speak with a representative who can connect you to the appropriate services.

References

American Psychological Association. (2022). Stress won’t go away? Maybe you are suffering from chronic stress. https://www.apa.org/topics/stress/chronic

World Health Organization. (2023). Stress. https://www.who.int/news-room/questions-and-answers/item/stress#:~:text=Stress%20can%20be%20defined%20as,experiences%20stress%20to%20some%20degree.

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