Grounding
A topic on repeat in my office is stress and regulation. We can often leave our window of tolerance due to triggers or stress. When stress enters the body, it’s easy for hyper-arousal or hypo-arousal to happen.
Hyper-arousal looks like a flight of thoughts, heat in the body, hyper-vigilance, tunnel vision, feelings of anxiety and irritability, zooming from past orientation to future-orientation, along with many more ways.
When we are hyper-aroused, we need some down-regulation to help our body to feel safe, for our prefrontal cortex to lower and for us to enter our optimal center of arousal (parasympathetic engaged). When this happens, we feel calm again and can focus, make decisions, feel regulated, and connect.
Conversely, Hypo-arousal can feel like low energy, disconnection, disinterest, lack of pleasure, numb, and somewhat paralyzed.
In this state, most frequently, we need up-regulation. (I will come back to this topic at a later time.)
Anxiety and stress can take us out of the present moment and toggle us between the past and future. This can feel like we are on an up and down rollercoaster in our own body. It’s an overwhelming experience.
Coming back to the present moment can be so helpful. Our senses in the here and now can really regulate the body and remind us that this moment is all that we have to be in.
One of the techniques for regulation that I utilize and recommend frequently is grounding. Grounding is simply being and noticing where you are in a full sensory, somatic way.
We all have different ways of moving back into our window of tolerance. This poem is a small glimpse into ways I have found to move towards regulation through grounding in my own system.
🤍
Thoughts and feelings
Buzzing with no hesitation
Grounding is our way
To get back to regulation.
—
The birds first song
The suns first ray
Deep, expansive breaths
At the start of my day
A mug of coffee in hard
The warm and familiar feel
A rhythm. A constant.
Which helps me to heal
The grass under my feet
Wind swaying the trees
I am here
I am free
This very breath
Cool, then wide in my chest
An invitation
To be, to rest
Primmy girl, my friend
Fluffy, soft by my side
We lean in and exhale.
I feel love inside.
The vibrancy of my garden.
Dirty hands, bare feet.
Growth and new life
Inspire me.
Cozied up with a soft blanket
The glow of candlelight
Seen. Safe. Soothed.
Settled from fight or flight
—
Transcending time and distress—
pockets of peace
Keep looking in the present
For the glimmers that bring you ease
This moment, the present -
There’s enough for today
Just lean into the magic,
I know you’ll find your way.