Grounding Tips for Medication Withdrawal

This information about grounding tips for medication withdrawal has been reprinted with permission from MIA Blogger Baylissa Frederick.  The original can be found here at her Recovery Road website.  

Grounding Tips

For anyone experiencing feelings of anxiety, depersonalisation and/or derealisation, the following are good, effective techniques which may help you to feel grounded and more connected:-

Feel your feet on the floor (take your shoes off if appropriate), and become aware of your bottom on the chair – mentally note the sensation, the weight and the connection and stay with it for a while.

Look around you – notice the colour of the wall, are there any paintings, any plants in the room? If there is a clock, notice the time and then remind yourself of what day of the week it is and the date.

Focus on your breathing and take deep slow breaths – in through your nose and out through your mouth.

If you are outside, bring yourself to the present by becoming aware of the feel of the sun on your skin, or the rain if it’s raining. If you can, lean against a tree. Inhale the scents of the grass and other plants. Listen to the sounds around you.

Keep at least 3 items of different textures – something soft like a stuffed toy, something smooth, rubbery, rough etc. As you hold them let the feel register and connect with them through your sense of touch.

Imagine that your feet have roots that sink into the ground/earth.  As you stand or sit really feel your feet making contact with the earth and deeply tune in to the connection.  If appropriate, and you are able to take off your shoes when you do this it is even better.

Stroke your cat or dog and say what you’re doing while you do it… “I am stroking my cat..”  Your pet may think you’re acting a bit ‘odd’ but who else is capable of such unconditional acceptance?