One of the most important skills to learn when dealing with mental health conditions or any form of stress is how to stay connected to the present moment. Often times when we are dealing with stress of any kind, our mind can become fixated on the problem and we are so lost in our thoughts that we become disconnected from what is going on around us. This can be problematic in many ways and people have often mentioned to me that they can’t shut off their mind or stop ruminating over these thoughts.

One effective technique to use when faced with these types of situations is called grounding. Grounding skills can be very useful in that they take your focus off your thoughts and what is going on in your head and turn the attention to the physical environment and the present moment. The goal is to simply notice, observe, and describe the present moment as it is without judging or labeling.

The first thing to do before working on grounding skills is take a deep breath. Try breathing in for a count of four, holding your breath for a count of six, and then breathing out slowly for a count of eight. The elongation of the exhale is what allows us to relax.

Once you have taken a few deep breaths make yourself comfortable in a chair or on a couch. Notice the way the chair or couch feels against your back and the rest of your body. Describe it to yourself. Is the chair soft or hard? Does it feel smooth? Is it cushiony? If there is fabric, notice what it feels like. Keep the words descriptive and neutral.  Next, notice how the ground feels beneath your feet. Again ask yourself things like is the ground soft or hard? Notice the color of the floor. Are there any marks on the floor? Now bring your attention to the room or place you are sitting. If you are inside, notice the other furniture in the room. What colors do you see? If you are outdoors, describe what you are seeing around you or notice how the wind feels against your skin. Is it warm or cold outside? Do you feel the warmth of the sun or is it cloudy?

Next, get very quiet and still and notice what sounds you hear. Describe them as you listen closely. For example, do you hear a ticking of a clock or a fan running? If you are outdoors, can you hear the wind in the trees or birds chirping? Notice every sound you can.

Now find something that you can drink or eat. Notice how the food or drink feels as you take a bite or sip. Describe the flavors to yourself. Is it sweet, sour, tangy, etc? Is it hot or cold? Crunchy or soft?

Finally, pick a color in your immediate environment. Look around you and count how many things you see that are that color.

Keep in mind, the purpose of this exercise is to help you refocus your attention on the present instead of dwelling on the thoughts that may be going through your head. The nice thing about this exercise is once you practice it a few times, you can do it anywhere or anytime you feel you need to bring yourself back into the present moment.