Overstimulated?

The world has become incredibly fast paced. If you’re like the typical 21st century adult, you experience non-stop communication throughout your day, feel at the mercy of countless deadlines, and live a life that beckons you to “just make it through next week”...every single week. 

Our hurried pace and our noisy devices keep us feeling the effects of a nervous system stuck in Fight or Flight mode.

Over-stimulation is a real epidemic in our society with over 82% of Americans having felt the stress of sensory overwhelm at some point. And for adults who find themselves on the Autism spectrum or coping with ADHD, overstimulation is often a daily struggle. Our hurried pace and our noisy devices keep us feeling the effects of a nervous system stuck in Fight or Flight mode. So it’s no wonder that one scroll through your Instagram feed may offer you “breathing apps” or subscriptions to somatic tracking plans. Everyone is wondering how we get our inner-selves calmed down, and the anxiety switched turned off.

The answer, in its most basic form, is found in grounding yourself. Being fully present in the environment you’re currently in is the best way to rest your body, mind, and emotions. There are dozens of ways to practice grounding, but perhaps the most important aspect of it is recognizing you need to incorporate it into your daily routine. Pausing for just moments, or even seconds, to acknowledge your surroundings, center your senses, and reassure yourself of safety can greatly enhance your mental well-being, safeguard your physical health, and foster deeper connections with yourself and those you care about.

Creating Roots

“In a world of constant noise and demands, grounding offers a simple way to switch restlessness for inner calm."

Perhaps the most primitive way to practice grounding is also one of the most profound. Walking outside barefoot for a few minutes each day (yes, even in colder temperatures) is proven to boost our immune systems, fight inflammation, improve blood flow and enhance sleep. Connecting ourselves to the earth beneath our feet even allows our bodies to absorb electrons from the earth, providing a surge of antioxidants. It won’t be enough to walk barefoot while you’re answering emails, however. Taking time to notice where you are, the sensations on your feet, the breeze on your skin, the sun, or coolness of the air are all part of taking you out of the onslaught of stressors in your life and connecting you to the present, to nature, and to your peace of mind.

Grounding can take on many different forms. Next time you’re feeling panicked or overwhelmed, choose a simple way to bring your focus back into the present and ground your sense of self.

1. Recite something that brings you comfort. Think of a Scripture you learned as a child, a poem you’ve admired as an adult, or a mantra you’ve created to remind yourself of a helpful truth.

2. Vocalize an anchoring statement. This could be as simple as stating your name, your address, and the environment you’re currently in. Or you could choose to state your deeper identity, ie “My name is Mary. I’m a wife to Thomas. I’m the loving mother of three. I am a child of God. I am an artist, a teacher, and a fantastic baker.” 

3. Use your sense of touch. Touch several things around you and describe what you feel to yourself. “The table is hard, cool, and smooth.” “This sweater is soft and knotty.” “The cup is warm and textured.” You might also hold your hands beneath running water and pay close attention to how the water feels on your skin. Holding an ice cube may help bring you back to a place of presence as well.

4. Taking a short walk can marry several grounding techniques at once. You can count your steps, pay close attention to your senses as your walk, silently observe nature around you, or listen to calming music as you move. All of these can provide a sense of place and presence as well as healthy movement. 

5. Body scanning can be effective, especially if you experience stress related to aches and pains. Lie down on the floor and quickly scan your body for both uncomfortable and pleasant sensations. Try to approach any negative sensations with curiosity rather than negativity. Notice discomfort, wonder why it may be there, recognize any feelings of tension, anger, or anxiety you’ve been feeling and move on. Before you rise up, take three deep breaths while placing a hand over you heart and another on your abdomen. 

Grounding is such a worthwhile practice and can be done every day with hardly any effort. Try it next time you’re stuck in traffic, waiting in a long line, or feeling paralyzed with stress. It’s precisely the kind of self-kindness we were created to exercise in order to boost our well-being. 

Put It Into Practice

Sometimes our stress is primarily emotional.

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If you’re caught up in feelings of resentment, fear, or some other uncomfortable emotion, take some time to practice mental grounding. Visualize your primary concern as a bundle. Describe that bundle to yourself…what does it look like? How much does it weigh? Is it a particular color or texture? Imagine yourself setting that bundle on a body of water and watching it float or be carried away by a powerful wave or gust of wind. Now spend a few moments describing how you feel as you walk away from the shore. Take some deep breaths and gently come back to the present. Notice how you feel and what your new relationship with that negative emotion looks like.

Other Interesting Reads about How to Find Stability

Verified Reliable Sources for the Content in This Article:
30 Grounding Techniques to Quiet Distressing Thoughts by Kendra Kubala, PsyD, Psychology and Crystal Raypole