As the world becomes more and more unpredictable, it can be hard not to feel a sense of panic and anxiety about everything that’s coming to fruition around you. Be they good or bad, certain situations could make you feel out of control and go into a nervous breakdown.
If that’s the case, then you need to ground yourself as soon as possible. This will allow your nervous system to recalibrate and get back to your center.
Try all of the grounding techniques shared below and see which one suits your physiology best. Keep reading for more.
1. Practice Deep (Diaphragmatic) Breathing
Deep breathing exercises can help calm your nervous system and reduce anxiety and stress. Find a quiet and comfortable space, take a slow deep breath in through your nose, fill your lungs, and then exhale slowly through your mouth.
Try to make your exhales as long as you can. This will activate your parasympathetic nervous system (PNS) and calm you down.
Focus on the sensation of your breath as it enters and leaves your body. Particularly focus on your nostrils and feel the air moving in and out through there. Repeat this deep breathing pattern for several minutes to promote relaxation and restore a sense of calm.
Take as long as you want with this exercise. There’s no way to overdo it with deep breathing, and happily enough, there are no side effects either.
2. Engage in Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a technique that involves tensing and releasing different muscle groups in your body to promote relaxation.
Start by tensing a specific muscle group, such as your fists, and hold the tension for a few seconds before releasing it. Gradually work your way through each muscle group, including your arms, shoulders, face, and legs.
You can start wherever you wish in the body, be it the upper body or lower body. There’s no wrong way to do PMR, so you don’t have to be afraid of making a mistake with this exercise.
This technique helps release physical tension and promotes a sense of relaxation throughout your body. You will notice yourself getting calmer and sleepier as the exercise progresses. This is a good sign that your PNS is turning on.
3. Undertake Some Physical Exercise
Physical exercise has numerous benefits for both your physical and mental wellness. Engaging in regular exercise helps release endorphins, which are natural mood boosters.
Choose activities that you enjoy, such as walking, jogging, yoga, or dancing. Start with gentle exercises and gradually increase intensity as your energy levels improve.
Exercising not only promotes physical health but also enhances mental health and reduces stress.
It will also ground you in your body as you move your muscles and feel generally alive in yourself. Try activities that you normally wouldn’t undertake if you wish to keep things interesting, like swimming or dancing.
4. Utilize Sensory Grounding
Sensory grounding techniques involve engaging your senses to bring your focus to the present moment. This can include activities such as:
- Holding a comforting object in your hand and feeling its texture
- Smelling soothing scents like lavender or chamomile
- Listening to calming music or nature sounds
- Tasting and savoring a calming beverage like herbal tea
- Feeling the sensation of your clothes on your skin
Sensory grounding helps redirect your attention away from distressing thoughts and connects you with the present experience.
You don’t need to do this exercise in any specific format or posture. Wherever you are, you can become still, close your eyes, and feel your senses come to life. There are always sounds around you to focus on, so that’s never an issue.
5. Explore Mind-Body Practices
Mind-body practices, such as yoga, Tai Chi, and Qigong, combine physical movements with breath control and mindfulness. These practices promote a mind-body connection, helping to reduce stress, enhance relaxation, and improve overall well-being.
Consider attending classes or using online resources to learn these practices and incorporate them into your routine. Regular practice can contribute to grounding and restoring balance.
You don’t even need to practice for a long time to garner the benefits of these healing modalities. Even 15 minutes of sun salutations every morning will ensure that you can deepen your mind-body connection.
And you can do a short practice after your nervous breakdown to calm yourself down and bring yourself back to the present moment.
6. Establish a Support System
Building a strong support system is vital for grounding yourself following a nervous breakdown. Surround yourself with individuals who provide comfort, understanding, and encouragement. These don’t necessarily need to be medical professionals, but they can be.
Reach out to trusted friends, family members, or support groups like Centric’s Florida Treatment Centers who can offer a listening ear and provide emotional support during difficult times.
Sharing your experiences with empathetic individuals can help alleviate feelings of isolation and promote healing.
Have a trusted person or support group that you can reach out to right after your nervous breakdown. This way you will be able to feel more grounded and at ease without much delay.
Ask them to come over to support you physically if that’s necessary. Otherwise, a quick phone call would be sufficient as well.
What You Do After a Nervous Breakdown Matters
Recovering from a nervous breakdown requires addressing both the psychological and physiological aspects of your well-being. By incorporating these physiological grounding techniques into your daily routine, you can promote physical healing and restore balance to your body and mind.
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