How can we remain grounded or center ourselves when in turmoil or even feeling just a bit unsettled?
“That Christ may dwell in your hearts by faith; that you, being rooted and grounded in love" - Ephesians 3:17
At our joyful Homecoming Sunday service, we learned our church’s theme for the year is to be grounded and rooted in love. As related to this verse, to be “grounded in” is to have a firm foundation in love.
The term grounded is regularly used in mental health. To be grounded means to be fully present and connected to the moment, both emotionally and mentally. It involves maintaining emotional stability amidst life's challenges. How can we remain grounded or center ourselves when in turmoil or even feeling just a bit unsettled?
There are specific things one can do regularly to promote internal calm and utilize in acute situations.
Soothing Grounding Techniques
Mindfulness Practices: Pray, engage in mindfulness meditation, or take a moment to observe your surroundings without judgment. This can help cultivate a sense of peace and presence.
Self-Compassion: Speak kindly to yourself during stressful moments. Use affirmations or comforting phrases to nurture your emotional state.
Gratitude Journaling: Write down things you are grateful for, which can shift your focus from stress to positivity. Aim for a short list of 5-10 items to keep it manageable.
Calming Music or Videos: Listen to soothing music or watch uplifting videos. This can help create a positive atmosphere and distract from stressors.
Mental Grounding Techniques
Focused Breathing: Practice deep breathing exercises. Inhale slowly, hold for a moment and exhale deeply. This can help calm racing thoughts and reduce anxiety.
Five Senses Exercise: Engage your senses by identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This technique helps pull your focus back to the present moment.
Imagery: Use visualization techniques, such as imagining your stress floating away or picturing a safe place. This can provide mental relief and a sense of control.
Social Grounding Techniques
Connect with Others: Reach out to friends or loved ones for support. Sharing your feelings can provide relief and foster a sense of connection.
Be a Support: Offering support to others can also help you feel grounded. It shifts the focus away from your stress and reinforces your connections.
Physical Grounding Techniques
Movement: Engage in physical activities like walking, stretching, or yoga. Moving your body can help release built-up tension and promote a sense of grounding.
Touch and Texture: Hold or touch objects with different textures. Focus on how they feel in your hands, which can help distract from overwhelming feelings.
Nature Connection: Spend time outdoors, and if possible, walk barefoot on grass or soil. This practice, known as "earthing," can enhance your connection to the ground and promote relaxation.
All are welcome to connect with the First Church Mental Health Ministry (MHM) Team, which meets monthly to plan and offer education, support, resources, and activities to First Church members and friends. Our ministry features the bulletin board across from Schultz Hall, relevant speakers, and other events throughout the year. Please reach out to share any topics or activities you would like us to spotlight! If you would like to learn more about the MHM team, please contact Lynn Baronas, lbaronal@gmail.com.