Whether you’re someone who battles anxiety daily or not, knowing some grounding techniques can be beneficial to just about anybody. We’ve all been there – some of us more than others – when thoughts of panic or worry seem to come out of nowhere, leaving us feeling anxious and out of sorts. Having a few grounding practices in your back pocket can help bring you back to the present, avoiding the “time-travelling” that goes on when the worry cycle begins.
What is Grounding?
Grounding is a practice or exercise that distracts us from our current emotions, flashbacks or spiralling thoughts. The goal of grounding is to guide you away from what’s going on in your mind, causing you to refocus on what is tangible in real-time. Grounding is also a term that is synonymous with earthing, a practice of centering oneself and connecting with the earth. Both grounding definitions involve being fully present in the now.
Who Can Benefit from Grounding
Grounding is a practice that anyone can benefit from (We all have worrisome thoughts sometimes!) Grounding is a handy tool for those with more chronic circumstances, including:
8 Grounding Techniques to Adopt
Helpful Tips and Additional Notes on Grounding
Find what works for you – We are all so unique, so a “one size fits all” approach to grounding is definitely ineffective. My go-to grounding technique is nostril-breathing as it always calms me during a panic attack, but nostril-breathing doesn’t really help my best friend who deals with trauma flashbacks. It’s important to find what connects with you and utilize it as often as you can.
Bring in a trusted person to help – If there is someone in your life that is safe, bring them in on your struggle with anxious thought patterns and teach them on what to say or do. This could be as simple as teaching them to ask you an unrelated question or to reminisce about a really funny thing that happened. You can also show them how to guide you in a breathing exercise. Having a safe person who won’t judge you for contacting them during a hard time can be of great help.
Don’t be afraid to get professional help – If having a safe person to trust in is not in the cards right now, seeking a professional is absolutely ok! A mental health professional can assist you in finding the perfect grounding technique, and with the rise of technology, many professionals are often available via text or video chat.
If you think you'd benefit from learning more about grounding or practicing these techniques with a therapist - we're here to help! Check out our team of therapists and find the right support for you.
Understanding Self-Worth and How to Build It
Have you ever noticed the amount of self-help books out there?
A quick trip down the self-help aisle at any bookstore will easily engulf you with hundreds of books covering hundreds of topics. From overcoming obstacles to building good habits, every topic covers at least one aspect of self-improvement. The concept is clear: The sense of self is important, and the way we value ourselves is essentially how we carry out the rest of our lives. The factor that drives our sense of self is our self-worth. And the way we view our self-worth, my friends, is incredibly important.
The Chain Reaction of Self-Worth
In a nutshell, the way we value ourselves and our worth can negatively or positively influence everything we do. No pressure!
Self-Worth: The Variables We Base It On
Self-worth is the root of our very selves. Our feelings, behaviours and thoughts echo our perception of our own worthiness; both good and bad. With the rise of social media and pop culture, we often rate our value based on external factors that have little to do with who we are and instead focus on what we are to others. Common examples include money, career, social circles, appearance, and our upbringing.
Why shouldn’t we look to these components to measure our self-worth? A lot of these variables are out of our control. Our genetics and upbringing were not pre-selected by us; sometimes our financial status and careers are circumstantial, too.
Is it wrong to love our careers and social circles? Absolutely not! Our successes should contribute to our sense of self-worth, but they shouldn’t define it.
I remember going to see a motivational speaker years ago. He walked around the room, asking random members of the audience to introduce themselves. The theme of every response was something like, “Hi, I am John and I am from downtown Toronto. I have worked in marketing for a large agency for 10 years now…”and so on.
I remember getting anxious at the thought of the speaker asking me to introduce myself; after all, at the time I was working two part-time retail jobs. In that moment, my self-worth was hurting because I was comparing career notes with a thousand people in the room.
I didn’t get picked to speak (I was so thankful at that time!) because the speaker went back to the stage. He immediately noted that when asked who we are, we immediately retreat to what we do. The human instinct to measure who we are based on accomplishment is a behaviour we all carry. He asked us, “If you were to introduce yourself without mention of your career, success, or status, what would you say?”
You could hear a pin drop. Silence.
Re-Building Self Worth
If what that speaker suggests is true, then we can’t rely on money, appearance, and social stance as a measure of self-worth. Without these factors, what should we base it on? How do we go about re-building our self-worth?
Accepting who we are. Self-love doesn’t come easy to most of us, but it is so important to learn how to accept who we are, right now, in this moment. It’s okay if you love to sing but you aren’t the greatest singer. You can love your drive and passion even if you failed on a work project. Every quality deserves to be recognized and appreciated.
Discovering your values. While journeying through self-acceptance, we can discover our core values and learn to lean into them. What drives you? What makes you feel alive? Maybe it’s your sense of compassion, your faith, your drive for justice or your trustworthiness. Your values can steer your behaviours, thoughts and actions; and because they aren’t circumstantial, you can rely on them a whole lot more than external variables.
Shut down the negative self-talk. Take some time to really notice your internal conversations and what you are saying to yourself. Do negative thoughts appear when you look in the mirror? What comes to mind when you mess up on making dinner or when you’re late to a meeting? Taking note of your thoughts throughout the day can shine a light on what you’re basing your value on.
Bring in self-affirmation. Ok, now it’s time for the uncomfortable part. For every negative thought, replace it with a life-affirming one; even if you don’t believe it right now. I am confident. I am worthy of love. I am a beautiful person. I will get through this. Is this a form of self-denial? Absolutely not. You can learn to accept yourself and still improve on your behaviours and habits. Believing you are confident will not magically make you the best public speaker, but it does influence how you handle yourself in that situation.
Navigating self-love, self-worth and self-acceptance is a lifelong commitment. It is a journey and not exactly a destination – don’t sweat it! Finding ways in your day-to-day to improve your sense of self-worth will slowly increase your quality of life, and the way you respond to external factors.
Is the negative self-talk too overwhelming to navigate alone? Is your past defining how you view yourself? Some of us need other people to assist us, and that is more than fine. Reaching out to one of our professionals can make a great starting point in your self-worth journey.
The clinicians below are specialized in the treatment of self-esteem and self-worth. If you or someone you know is struggling you can click their name to read each clinician's biography and find someone who click with you.
Reach out! We're here to help.
In the midst of the COVID-19 global pandemic, human interaction has taken a back seat while we work relentlessly to stop the spread. We have traded hugs for elbow taps and swapped social gatherings for group chats – not quite the same, but necessary. While some may be growing restless over the lack of human connection, others might experience loneliness in another form or fashion. With so many things to focus on these days, it’s important to take it back to the basics and acknowledge our fundamental need for interaction. Today, we will explore our humanistic need to connect, why the quality of those connections matter, and what are some safe ways to connect during these times
Why do we Need Each Other?
Regardless of social stance or categorization, all humans require connection (I’m looking at you, fellow introvert!) Studies show that our ancestors formed relationships with one another to ensure protection from predators and to aid one another in search of resources. Over the course of decades and centuries, evolutionary psychology pointed out that our nervous system is consistently on the lookout for protection and connection. To this day, relationships remain a fundamental – or rather, primal – need of every human on this earth. Science has confirmed that human connection is imperative to our emotional intelligence, while consistent loneliness negatively impacts our health. I’m no expert, but for something to significantly impact your physical, emotional, and relational being with such force must be rather important!
Quality vs. Quantity: Relationships that Help Us
Not all relationships are created equal; an extrovert may still feel a sense of loneliness despite hanging out with their friends all day. Remember what I said about emotional intelligence? In order for the “connect” part of human connection to take place, we must adopt a positive reaction to the emotional, cognitive, and even spiritual connections we encounter. Some may call these life-giving responses, where your energy tank is at full capacity after an interaction. Some positive reactions include happiness (that’s a given), self-awareness, and a sense of purpose. On the other hand, negative reactions to emotional/cognitive/spiritual connections can leave us subject to loneliness: feelings of distrust, miscommunication, and conflict are common social reactions to negative connections. With science and psychology backing us up on the importance of human connection, it makes perfect sense to spend more time on the quality of our interactions rather than the quantity.
Finding Ways to Connect During COVID-19
ow do we increase human interaction in trying times? We get creative. We put in the effort to maintain those high-quality relationships. We acknowledge our need for positive, life-giving interactions so we can thrive. Still coming up short? Take a look at these suggestions below and find what’s right for you!
Get outside: Here in Southern Ontario, several parks, patios, farmers markets and beaches are opening. If you’re keen on something that requires the most effort, ask someone to take a hike (literally) or meet for coffee on the patio.
Hop on a video call: Not in the right headspace to adventure outside? A video call is a simple way to connect both audibly and visually. There is great opportunity here to get creative; find a recipe that you and your friend can make together on video or arrange a coffee date with your family. Even some online streaming services have the option to watch movies as a group. Whatever suits your fancy!
Explore your interests: If you’re in the mood to meet more like-minded people, the internet has lots in store for you. Many clubs and organizations have hit the virtual world due to COVID-19 shutdowns, making it very easy and a little less pressing to mingle with a new group. Whether it’s a religious gathering, a social justice group, or a guilty-pleasure soap opera fan club (we won’t judge), the opportunity to create new quality human connections is right at your fingertips.
Despite the abundance of quality connections, some of us experience loneliness in spite of our surroundings. Reach out to your doctor if COVID-19 has impacted your mental health.
If you're looking for a new professional to connect with you can reach out to any of the skilled clinicians at York Wellness. You can connect with us today by browsing our team of clinicians and getting in touch with someone who meets your unique needs.
Registered Psychotherapist and Play Therapy Supervisor, Julia Johnson and Alka Chopra, The Mindfulness Dietitian, sit down to chat and discuss the use of therapeutic play for children, adolescents, and families.
We can all share the collective experience of living in a state if uncertainty as we try to process and work through the realities associated with COVID-19. While we are all united and share this experience globally, there are differences in how we individually cope with the impact on ourselves and loved ones around us.
In this video, Alka Chopra (RD) and I collaborated to discuss a very primal emotion that often does not get discussed, or unpacked: Anxiety. The purpose of this casual dialogue was to unpack and normalize this emotion, and also to discuss helpful and unhelpful strategies to cope.
Thanks for watching - Ingie Mehmet-Rowlands.
Victoria Freeman (MSW, RSW & Founder of York Wellness) paired up with NEDIC (The National Eating Disorder Information Centre of Canada) share some tips for their #CopingwithCovid19 youtube series. Check out the video & worksheet!
Check out the adapted handout below!