It’s not unusual for difficult and stressful situations to make people feel ‘unreal’ or disconnected from what is going on around them. This can be a risky thing to have happen, because it makes it difficult for us to stay connected with the here and now. We may have learnt this as a way of coping with unbearable situations, but like lots of reactions, it can outlive its usefulness.
This grounding technique is about focusing on what is going on around you in the here and now.
1. It can help to sit down to do this exercise – or to hold onto something solid.
2. Really feel the sensation of being connected to the floor, the chair, the wall.
3. Take a moment to notice three things you can feel – like the feeling of your clothes on your skin, or the sensation of your chair under your legs.
4. Take a moment to notice three things you can see – like the picture on the wall, or birds eating crumbs on the ground.
5. Take a moment to notice three things you can hear around you now – like the leaves rustling on trees, or laughter of children in the distance.
6. Remind yourself where you are and what you are doing.