Self-soothing techniques include: taking a warm shower or bubble bath, going out into the warm sunshine, lighting scented candles or oil, listening to calming music, playing with or petting your pet, wrapping yourself in a blanket, and drinking hot chocolate slowly.
Self-soothing techniques help you relax and feel calm when you are feeling overwhelmed physically and emotionally. It does not mean you are running away from a situation, it means you are actively calming yourself so you can deal with it better.
Some grounding techniques include: touching various objects around you; stretching; walking slowly and noticing each footstep; noticing each inhale and exhale of your breathing; feeling the sensation of wiggling your toes inside your socks; eating fruit and describing the flavours to yourself.
You can try a variety of grounding techniques and rate the effectiveness of each technique in keeping you calm. Have others assist you in using these techniques by reminding you to practice them and use them as soon as you are feeling emotionally distressed.
To practice mentally grounding yourself, focus on some aspect of the physical world around you, rather than on your internal thoughts and feelings. Focus on the present rather than the past. Practice your grounding techniques so that they will come naturally when you are upset.
Grounding techniques are useful when we feel distressed, overwhelmed emotionally, triggered or mentally removed from the present moment. They help bring us back into the here and now in a safe way. The more present you are in your body, the calmer and safer you will feel.
Grounding techniques are a set of tools used to assist you to stay in the present moment during episodes of intense anxiety or other overwhelming emotions. Staying in the present moment allows people to feel safe and in-control by focusing on the physical world and how they experience it.