NLP Grounding technique can be used to reduce anxiety, enhance focus, and foster a sense of control.
I have personalized this NLP grounding technique based on what worked for me, it will be a collection of different NLP techniques to face the overwhelming thoughts or feelings.
NLP Grounding Technique process
To do this NLP grounding technique, I prefer doing it without shoes.
Step 1
Stand up with your feet apart as per your shoulder distance, your feet should touch the floor.
Step 2
Unlock your knees and relax your shoulders.
Step 3
Now take a few deep breaths and focus where your negative feeling is located.
Step 4
Refer to the NLP representational system and identify what you see, feel, and hear.
Step 5
Visualize your negative feeling and give it a color. (I imagine red color)
Step 6
With each soothing breath imagine, that red color is going towards your feet.
Step 7
Imagine, that red color going into the ground through your feet.
Step 8
As you emptied the whole color, you feel more relaxed and clear now.
Step 9
Check again, how you feel about your negative thoughts, and repeat the process.
This is the exact process that has worked wonders for me, whenever I felt overwhelmed or distracted.
You can do your own variation to the process.
I suggest giving color or creating an image beforehand can speed up the process, mixing it with anchoring can make it future proof.
NLP Grounding Technique Variations
Five Sense Exploration
This method is popularly known as 5-4-3-2-1 technique, here you use sensory awareness to ground the negative feelings.
Step 1
Get into a relaxed position, you can sit,stand or lay down whatever you feel comfortable.
Step 2
Take a few deep breaths and try to relax your mind.
Step 3
Sight:
See Five things around you, count 1, 2,3,4 & 5. Focus on what you see, keep taking deep relaxing breaths.
Step 4
Touch
Acknowledge the 4 things you can touch, count 1,2,3, & 4 focus on what you can touch, feel the things, keep taking deep relaxing breaths,
Step 5
Hearing
Notice three different sounds you can hear in the very moment, count 1,2, & 3 focus on what you can hear, keep taking deep relaxing breaths.
Step 6
Smell
Try to recognize two different smells in the moment, count 1 & 2, focus on what you can smell, keep taking deep relaxing breaths.
Step 7
Taste
Can you taste 1 thing in your mouth? What is the taste? Focus on what you can taste, keep taking deep relaxing breaths.
Step 8
Now close your eyes, do a quick recap of what you just saw, heard, smelt, and tasted just now.
Step 9
Please just be in the moment, and open your eyes when you are ready.
This NLP grounding technique is a sensory technique, where you shift your focus to the present moment. This allows the mind to shift attention and free from negative thoughts.
But before doing this NLP grounding technique, make sure it is not the environment that is disturbing you.
For Example, If you are getting negative feelings by seeing things, this may amplify the feeling.
Tactile ground exercise
You can keep small objects in your pocket like dice, smooth stone or textured fabric.
Whenever you feel overwhelmed with negative emotions, you can shift your focus to this object.
You just have to hold the object, feel the pressure, texture, surface, and weight, thereby shifting your focus.
However, this is not an NLP grounding technique. It may work well for short-term problems.
In my experience, you may end up Anchoring those negative emotions to that object you are carrying.
In this blog, I shared the process of NLP grounding technique that has worked well for me. You can do your own variation.
Further Reading