Krystal Horton

Columnist

The holiday season is a time of joy for many. It presents an opportunity to take time off work, travel, interact with family, and eat copious amounts of food. However, for others, the holiday season is a time of grief, depression, or anxiety. Someone may have lost a loved one, not have the means for an elaborate celebration, or they may be overwhelmed by the noise and chaos of the season. For those who fall into the latter, know that you are not alone. Though it may not be possible to change the circumstances, it is possible to navigate through the heavy emotions and thoughts that are experienced. Any of the techniques in previous articles may prove useful this holiday season, but let’s add another to the collection.

Grounding is a therapeutic technique that can be useful when someone begins to dwell on the past, stress about the future, or just become overstimulated in general. It’s a technique that aims to connect one to the present and to narrow the focus.

This skill relies on the use of the five senses and is one of those techniques that can be used any time or place without being obvious. Grounding can entail someone hyperfocusing on their surroundings or even purposefully creating a more calming environment. So, how do we ground ourselves? I’m glad you asked! Let’s start by discussing the first option.

To begin, you can mentally orientate yourself. What is today’s date, what’s the time, and where are you located?

From there, take a look around. Notice specific objects, their placement, colors, and textures. Are there any sounds? Perhaps the heating and air system is running or a dog is barking. Can you identify any scents in the air like an air freshener, laundry detergent, or baked good?

Grab yourself a hard piece of candy or a cold glass of water. Note the temperature, texture, and taste. If you don’t like your current environment, change it. Step outside and see how many different colors of green are in the foliage.

Maybe search and listen for a specific birdsong.

If you find yourself having difficulties engaging in just observations, I recommend turning it into a game. What are five things you see that start with the letter “s?” Find three different shades of blue. When I play this game with myself, I just continuously pick different colors and letters until I feel calm. If you want a more structured version of the activity, use the “54-3-2-1” format. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. As with many of the techniques, it can be altered for preference.

So, if you want to touch five things and hear four, that’s fine too. Go about it whichever way feels most effective.

Another variation of grounding is to purposefully create a soothing atmosphere. If there is an uncomfortable family gathering ahead of you, load your phone with some of your favorite songs and have those earbuds charged. You could also dress in the most comfortable clothes you own, or maybe even the ones that make you feel more confident. Perhaps you have a piece of jewelry you picked up on vacation. Wear it, notice it against your skin, run your hands over it to feel the textures, and remind yourself of the reason its sentimental. Maybe the chaos of the day is ended, and you are feeling wound up. Put on some lounge clothes, light a scented candle, and break out the fuzzy socks and blanket.

Add in an aromatic cup of tea or cider. By the way, did I mention these things can also be great for daily self-care?

As with all therapeutic techniques, make sure the selections appeal to you.

For instance, cinnamon may be a pleasant smell to some, but it gives me a massive headache! However, peppermint scents and tastes leave me feeling cool and calm. My mother is a fan of all things vanilla and cookies. Whatever you choose to delight your senses, observationally or intentionally, make sure to take time to thoroughly experience it.

By shifting focus from the upsetting to the pleasant, the brain begins to feel safe and will stop sending out those distress chemicals leading to elevated heart rate and breathing irregularities.

Remember: Knowledge matters. Mental Health matters. Most importantly, you matter.