We can translate the term 'grounding' into Spanish literally as landing. In fact, it is the name of a technique used to connect people with anxiety and panic attacks with reality and the present moment. The grounding technique, which some have compared to mindfulness, is used to treat these disorders and regulate the moods and emotions of those who suffer from them.
Grounding is a very useful technique to reduce anxiety, since people who suffer from this disorder tend to concentrate their thoughts on the past and future that they cannot control. These types of thoughts tend to be ruminative, obsessive and rational, so reconnecting with the present becomes essential.
There are two variants that, according to the professional psychologists at Psiquion in an article, through which it is possible to apply the grounding technique. The first is about the three-three exercise, which consisted of closing your eyes and listening silently to the sounds around you. After a while of concentration, you should think about the three sounds that you heard best, the first three colors that you see clearly, and tell yourself which three sensations you identify with at that moment. As you see, it is very easy to remember.
The long variant is known as '5, 4, 3, 2, 1', which maintains the objective of reconnecting with the present and freeing its patients from anxiety. As you may have imagined, it consists of 5 steps in which you will involve your five senses. The first thing you should do is think of five objects that you can see at that moment. Next, identify four more things you can touch, three things you can hear, and two things you can smell. Lastly, think of one thing you can taste. This entire process will help you 'ground' and delight in the textures, sounds and smells of your environment.
The grounding technique has been proven effective in controlling and mitigating the symptoms of anxiety, post-traumatic stress disorder or obsessive-compulsive disorder, among others, as well as preventing their appearance in the future. In addition, other physical health benefits have been noted among people with inflammatory or autoimmune diseases.
Connecting with the present is essential for people with anxiety, as flashbacks and worries about the future can cause panic attacks.
