Life has a funny way of getting busy sometimes. One minute, we are making plans for work, and the next, a co-worker unexpectedly walks out, a family member is diagnosed with cancer, a friendship ends, and suddenly, everything hits at once.
There are times when it can feel like you are being tossed around by a riptide, with no end in sight, barely staying afloat, and wondering what to do next. As humans, we know it’s not healthy to stay in these emotional places for a long time. But how do we shift to a different place without shutting down or ignoring the situation?
If you’ve asked yourself that question, I’m here to tell you that what you are looking for is called emotional grounding. To be grounded is a state of being in which we allow ourselves to feel, but in a way that is healthy and doesn’t cause us to lose our footing.
When we practice emotional grounding, we are better able to navigate stressful events in our lives, so we can feel more at ease and continue moving forward without being swept away by emotion or indecision.
In this post, I will share what emotional grounding is, why it matters, and, of course, some ideas for how to implement practices of emotional grounding in your life.
What Does It Mean to Be Emotionally Grounded?
Simply put, being emotionally grounded is the ability to stay connected to the present moment, no matter what is happening around you or inside of you. Being grounded doesn’t mean you don’t feel negative emotions, but rather that you can feel and manage them. When you are grounded, you can respond, rather than react, when difficult situations arise.
Emotional grounding is all about being aware of our emotions, thoughts, and actions so we can stay connected to ourselves. It is not about pretending that everything is okay or pushing things away. Emotional grounding is the opposite of that.
Related: What Is Emotional Abandonment In Marriage
The Benefits of Emotional Grounding
When we are grounded, we are present. As you might guess, emotional grounding has numerous benefits for our mental health and well-being. Here are just a few of the many benefits of practicing emotional grounding:
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Emotional grounding can help you feel more balanced during stressful times. When you are emotionally grounded, you can better manage your emotions so they do not overwhelm you. Staying grounded helps reduce stress levels and promotes more positive mental health.
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Emotional grounding can also help you stay centered when things get tough. You’ll learn how to deal with challenging situations and people in a healthy way. When you feel grounded, you can think more clearly and make better decisions.
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Emotional grounding helps you become less reactive to stressors. The more you practice it, the less likely you are to become overwhelmed or agitated by negative emotions like anger, anxiety, and fear.
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Finally, emotional grounding is an important practice for building resilience. When you practice emotional grounding, you learn how to stay calm in the face of adversity, which can help you bounce back from life’s challenges more quickly.
Related: When You Feel No Emotional Connection with Your Husband
8 Practical Ways to Stay Emotionally Grounded
Now that we know what emotional grounding is and why it’s important, let’s talk about how you can practice it in your own life. Emotional grounding can be as simple or as complex as you want it to be, but the most important part is consistency.
Here are some of my favorite ways to stay emotionally grounded:
1. Practice Mindfulness
Mindfulness is the practice of being present and aware in the moment. It’s about paying attention to what’s happening in your body, mind, and surroundings without judgment. Mindfulness can help you stay grounded because it allows you to become more aware of your emotions, so you can respond rather than react.
Some ways you can practice mindfulness include:
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Mindful Breathing: When feeling overwhelmed, our breath becomes shallow and quick. By simply taking a few minutes to focus on your breath, you can help calm your nervous system and center your mind. I like to take 4-5 deep breaths in and out.
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Body Scan: This is a great way to bring your attention back to the present moment. You can do this by lying down or sitting comfortably and scanning your body from head to toe, noticing any areas of tension or discomfort, and breathing into those areas to help them relax.
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Mindful Walking: This is a fun way to practice mindfulness and stay grounded. Simply take a walk and focus on the act of walking itself. Feel your feet hitting the ground, notice the rhythm of your breath, and take in your surroundings without distraction.
2. Cultivate Self-Awareness
Self-awareness is another key component of emotional grounding. This is about recognizing and understanding your own emotions, thoughts, and behaviors, and how they impact your life. When you are self-aware, you are better able to manage your emotions and not be ruled by them.
Here are some ideas for how to practice self-awareness:
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Journaling: This is one of the best things you can do to work on your self-awareness. Make it a daily habit to take a few minutes to write down your thoughts and feelings. Doing this can help you process your emotions and gain insight into your behavioral patterns and triggers.
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Ask Yourself Questions: When you feel overwhelmed, try asking yourself a few questions to help you get to the bottom of what’s going on. For example, you can ask, “What am I feeling right now?” or “Why am I reacting the way I am?”
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Get Feedback: Sometimes, the best way to become more self-aware is to get feedback from people around you. Ask someone you trust for their opinion on how you are handling your emotions or what you can do better.
3. Set Healthy Boundaries
Healthy boundaries are another important aspect of emotional grounding. When you don’t have healthy boundaries, it’s easy to become emotionally drained, overwhelmed, or entangled in other people’s issues. Setting boundaries is a way of taking care of yourself and protecting your own energy.
Some ways to set healthy boundaries include:
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Learn to Say No: One of the best ways to protect your emotional energy is to learn to say no. It’s okay to turn down requests that you don’t want to do or that would take you out of alignment with your values. It’s important to say no to things that would drain your energy.
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Avoid Negative People: Another important boundary is to avoid spending time with people who drain your energy or bring negativity into your life. It can be hard, but if you find that certain people are consistently negative or toxic, it’s best to avoid them.
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Communicate Your Needs: Don’t be afraid to speak up and let people know what you need from them. Whether it’s asking for time for yourself or making a specific request, clearly communicate your boundaries and expectations with others in a respectful way.
4. Use Grounding Techniques
Sometimes, we all need a little physical assistance in the form of grounding techniques. These are practices designed to help you come back into your body and the present moment.
Some grounding techniques you can use include:
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Walk Barefoot: When possible, walk barefoot on grass, sand, or even dirt. This simple exercise can help you reconnect with the earth and your body, giving you a sense of stability and grounding.
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Squeeze a Stress Ball: Squeezing a stress ball can be a great way to release some of the physical tension we often hold in our bodies and refocus our minds.
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Give Yourself a Hug: Sometimes, all we need is a good old-fashioned hug. Give yourself a hug by wrapping your arms around yourself and holding on for a few seconds. This can help calm the nervous system and remind you that you are safe and loved.
5. Practice Gratitude
Gratitude is another powerful tool for emotional grounding. When you practice gratitude, you are focusing on the good in your life rather than the bad. This can help shift your mindset and bring you back to the present moment.
Some ways to practice gratitude include:
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Keep a Gratitude Journal: A gratitude journal is a simple way to focus on the good in your life. Write down three things you are grateful for each day. They can be as simple or as big as you like, but make it a habit to find at least a few things to focus on each day.
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Tell People You Love Them: Another great way to practice gratitude is to take a few minutes each day to tell the people in your life that you love them. It can be as simple as a text, a phone call, or a quick visit.
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Reflect on the Good: When you are feeling stressed or overwhelmed, take a few minutes to reflect on the things that have been going well for you. What have you been grateful for this week? What are some things that you did well? Reflecting on the good things in your life can help you feel more grounded and balanced.
6. Connect to Your Values
When life feels overwhelming or out of control, it can be helpful to reconnect with our core values. Our values are the things that are most important to us and guide our decisions and actions. When we are in alignment with our values, we feel more authentic and grounded.
Some ways to connect with your values include:
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Identify Your Values: The first step in connecting with your values is identifying what they are. What are the most important things to you? What guides your decision-making and actions? Make a list of your values and keep it somewhere where you can refer to it often.
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Live in Alignment with Your Values: Once you know what your values are, make an effort to live in accordance with them. For example, if one of your values is honesty, then be as honest as possible in all your dealings with others. Making choices that align with your values will make you feel more grounded and centered.
7. Get Support
Sometimes, we all need a little extra support. Seeking support from others is a healthy and important part of emotional grounding. This could mean talking to a therapist, confiding in a friend, or reaching out for professional help.
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Talk to a Therapist: If you are struggling to cope with life’s challenges, it can be helpful to seek the support of a therapist. A therapist can offer a safe space to talk about your problems and work on developing healthy coping strategies.
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Lean on Your Support System: When things get tough, it can be helpful to lean on your support system. This includes friends, family, co-workers, or anyone else who makes you feel good and supported.
These are just a few ways to get the support you need to stay grounded. Remember, it is okay to ask for help when you need it.
Final Thoughts
We hope this article has provided you with some good ideas for ways you can practice emotional grounding in your life.
Remember, emotional grounding is a process, and it takes time and practice to become skilled at it. But the more you practice, the easier it will become, and the more benefits you will start to notice. So don’t give up—keep at it, and you will see the positive changes in your life.
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