JaqueMichBlog

Grounding Techniques for Emotional Stability

Emotions are an expressive response created by how the mind chooses to perceive an experience. The brain’s reaction to the thought will manifest itself as an energetically activated imprint in the body, creating a physical sensation in the body. This imprint, when not addressed, will continue to subconsciously connect itself to the thought that caused it to be there. Since your mind and body are interwoven, storing the imprint can make you more susceptible to feeling emotional distress. Uncomfortable emotions call on emotional outbursts to take place when we haven’t gathered the tools to express the emotion in a stable way. These reactions, however, do not have the power to overrule how we decide to shift our experience for the better.

When you have a healthy relationship with your emotions, it will pave the pathway for you to understand grander layers of yourself. It will help you nurture the areas of yourself that may be more sensitive, while fueling your strong, activated qualities. Throughout the continuation of this article, I will be providing you with 5 transformational techniques to help you ground yourself in the fits of an emotional outburst. Each technique is designed to help you step-out of an unhealthy, emotional response by changing your though process, while also being more conscientious of the energetic imprint this mental shift is creating in the body. This is called developing self-awareness, which contributes to growth, confidence, and over all well-being. As this practice strengthens, you’ll be more accustomed to hitting the “pause-button” instead of immediately reacting to the situation at hand.

Mindful Breathing

Taking deep breaths will help you break-through the emotionally-created blocks that you may feel when triggered. When we are on high alert, the brain responds by sending signals throughout the body that warn us that we are in danger. This constriction in the body may cause you to feel as though there is a knot in your chest or throat that is keeping you from deepening your breathing. With mindful breathing, you are simultaneously tending to both the mind and the brain. Focusing your attention solely on the breath will help you quiet the mental chatter that may be flaring up your emotions. The breath will also ground the body’s physical reaction the emotions by gently creating more space in the airway while releasing unnecessary tension. 

Breath is the Pathway to Understanding Oneself

Breath is the Pathway to Understanding Oneself

You may find that it will take you several rounds of breath before the emotionally-charged energy within yourself begins to actually move. Think of it as though you are chiseling your way through some marble. The first few hits will only make minor dints, but as you continue with the same motion, you’ll begin to see pieces break off and your master piece will come to life. Breathing deeply during times of emotional constriction essentially is the same thing. The deeper breaths you take, the more open and free you’ll begin to feel in your body, giving you a sense of calm and ease. 

As you inhale, begin to visualize the oxygen circulating itself around the emotional build-up.    As you exhale, dramatically sigh out the unwanted energy, and visualize it leaving your body. You will literally be able to feel all the weight you were storing dissipate. Continue these deep rounds of grounding breaths until you feel light, spacious, and calm. 

As you inhale, begin to visualize the oxygen circulating itself around the emotional build-up.    As you exhale, dramatically sigh out the unwanted energy, and visualize it leaving your body. You will literally be able to feel all the weight you were storing dissipate. Continue these deep rounds of grounding breaths until you feel light, spacious, and calm. 

Movement as Medicine

Movement as Medicine

     As you continue to practice the deepening of your breath, you’ll gain awareness as to where emotions tore themselves in the body. Not many of us have been asked to investigate that about ourselves. There are several people out there that feel so disconnected from their physical-selves, that they haven’t realized the tension that they store in their shoulders, jaw, chest, and joints could be directly correlated to years of pent of emotions and stress. When an animal gets hit by a car, it regroups by shaking the trauma off of itself. This is an intuitive approach to healing the inner-response to either emotional or physical experiences that may have caused stress in the body. It is just as important for us humans to take some time to healthily release the tension or angst we feel, as soon as possible. 

     Emotions have often been described as “energy in motion”. This is why finding a movement meditation is so beneficial to healthily expressing and releasing them. Syncing breath-to-movement helps you redirect your point of focus to an activity that is more embodied. Through the process of shifting your awareness out of the mind and into the body, you’ll be able to properly release the built-up sensation that life’s experiences tend to store within you. Whether you choose weight lifting, running, yoga, or intuitive-movement will be all the same. The important key factor with using movement as medicine is that you do so with intention. Dedicate a portion of your self-healing to physically releasing the pent up energy that you store in various areas of the body. The energy will transition from being recognized as tension or discomfort, to a relieving sensation of ease and receptivity. With the body constantly sending messages up to the brain, you will be reconstructing those communicative pathways within you, telling your SNS that you are safe and secure in the moment. 

     As you continue to practice the deepening of your breath, you’ll gain awareness as to where emotions tore themselves in the body. Not many of us have been asked to investigate that about ourselves. There are several people out there that feel so disconnected from their physical-selves, that they haven’t realized the tension that they store in their shoulders, jaw, chest, and joints could be directly correlated to years of pent of emotions and stress. When an animal gets hit by a car, it regroups by shaking the trauma off of itself. This is an intuitive approach to healing the inner-response to either emotional or physical experiences that may have caused stress in the body. It is just as important for us humans to take some time to healthily release the tension or angst we feel, as soon as possible. 

     Emotions have often been described as “energy in motion”. This is why finding a movement meditation is so beneficial to healthily expressing and releasing them. Syncing breath-to-movement helps you redirect your point of focus to an activity that is more embodied. Through the process of shifting your awareness out of the mind and into the body, you’ll be able to properly release the built-up sensation that life’s experiences tend to store within you. Whether you choose weight lifting, running, yoga, or intuitive-movement will be all the same. The important key factor with using movement as medicine is that you do so with intention. Dedicate a portion of your self-healing to physically releasing the pent up energy that you store in various areas of the body. The energy will transition from being recognized as tension or discomfort, to a relieving sensation of ease and receptivity. With the body constantly sending messages up to the brain, you will be reconstructing those communicative pathways within you, telling your SNS that you are safe and secure in the moment. 

Create an Affirmation

Often times, our emotional distraught is created by a constant loop of negative self-talk. The Subconscious Mind is an incredibly receptive part of our identity. It is the part of your brain that is responsible for habitual patterns and personality traits. It is also the part of your Self that is connected to Universal Intelligence, as in God, Higher Self or God-like Energy. Therefore, it’s important to be aware of the dialogue you carry in your head. Your mind is so powerful that thoughts, no matter what they may be, will find their way into your reality. Changing your narrative and being more conscientious of your thoughts will re-wire the neural pathways in your brain. The stronger your practice becomes, you will organically gear towards words that feel wholesome and empowering. 

Negative Narrative 

 “You deserved this”

 “You are unlovable”

“What is wrong with you?” 

“Nobody in this room likes you”

“You will never amount to anything”

Positive Affirmation

 “In this moment, I am safe”

“I am worthy of love and respect”

“My body protects me, I love and protect my body” 

“I realize that my emotions are just a tool for me to understand deeper layers of myself”

“I am taking this moment as an opportunity to investigate which parts of my self need more love and care”

Speaking kindly to yourself is such a transformative experience. By building a supportive relationship with yourself, trust will begin to develop within you because you realize that you are somebody that you can count on. 

Speaking kindly to yourself is such a transformative experience. By building a supportive relationship with yourself, trust will begin to develop within you because you realize that you are somebody that you can count on. 

Write Yourself a Letter

Writing yourself a Love Letter is a prime pre-meditative tool you can fall back on. As you gain more awareness towards what triggers you, the letter may give you some encouraging words to counteract your usual emotional response. 

Write Yourself a Letter

Writing yourself a Love Letter is a prime pre-meditative tool you can fall back on. As you gain more awareness towards what triggers you, the letter may give you some encouraging words to counteract your usual emotional response. 

For example, let’s say that you find yourself feeling rejected during family gatherings due to your lifestyle. Every time you go, you either end up getting hostile, storming out, or holding back tears. You decide to attend the event because family is important to you. However, you feel uneasy about what may unfold at the event. You choose a ground technique that consists of you writing yourself a thoughtful letter and bringing it with you. In this letter, you write about how much you enjoy your lifestyle. You give gratitude for your ability to be an authentic individual, with friends who support and love you. You remind yourself that one person’s opinion doesn’t determine your worth. You are happy with the way you live and that is what is most important to you. When and if you end up in a situation where you feel personally attacked, you can read yourself this letter and have your own encouraging words bring you back to center. 

For example, let’s say that you find yourself feeling rejected during family gatherings due to your lifestyle. Every time you go, you either end up getting hostile, storming out, or holding back tears. You decide to attend the event because family is important to you. However, you feel uneasy about what may unfold at the event. You choose a ground technique that consists of you writing yourself a thoughtful letter and bringing it with you. In this letter, you write about how much you enjoy your lifestyle. You give gratitude for your ability to be an authentic individual, with friends who support and love you. You remind yourself that one person’s opinion doesn’t determine your worth. You are happy with the way you live and that is what is most important to you. When and if you end up in a situation where you feel personally attacked, you can read yourself this letter and have your own encouraging words bring you back to center. 

I suggest writing this letter when you are in an admirable mood towards yourself. Really “gas yourself up”, as the kids say. Write affirming paragraphs that get you back in touch with your passions, purpose, and deepest desires. Remind yourself how strong you are, how important you are, and that you are grateful to be in tuned with yourself. Remind yourself of your strength, of the abundance and support you attract. 

Communication

Honest and clear communication is something that we all talk about when learning how to navigate through a relationship with a partner. Well, how about having honest and clear communication with ourselves? This is a very straight-up no bullshit type of approach. The ability to be real with oneself takes not only self awareness, but the grit to put yourself back into alignment. It consists of understanding not only what makes an uncomfortable, emotionally-charged response appear in the body, but it also helps you establish why it is there. Often times, many of us feel as though we are a slave to our inner-circumstance. Almost as though it is our thoughts and emotions that control us, versus being aware that these are just channels of our inner-self showing us where we need more love, attention and healing. When you communicate with yourself, you are creating a very influential dialogue to take places. In self reflection, you have the opportunity to fully analyze the situation at hand. A pattern will become apparent to you, and you will be able to acknowledge the true root of this response that the body is wanting to burst out of you. You may find that what is actually hurting your feelings has nothing to do with the current event, if not from something lodged much deeper in to the psyche and energetic body. Once you understand where your emotions are coming from, you’ll be able to swiftly talk your way out of a reaction. 

“X” makes me feel _____, because it makes me feel as though I am _____. This is a pattern that comes from the time _____ made me feel like _____. Now that I understand the root of this emotional outburst, I can now navigate my response to be more mindful and mature. I now choose to feel and react like this: ______ when _____ happens. 

“X” makes me feel _____, because it makes me feel as though I am _____. This is a pattern that comes from the time _____ made me feel like _____. Now that I understand the root of this emotional outburst, I can now navigate my response to be more mindful and mature. I now choose to feel and react like this: ______ when _____ happens. 

All of these exercises come from the practice of mindfulness. This is a powerful, therapeutic technique to guide you in to the present moment.  You may still feel the emotions begin to rise in the body. However, with these tools, you’ll be able to find a harmonizing balance between logically interpreting the true situation and simply observing the response it is creating physically. The more time you take to release your expectation to any outcome, the more freedom you’ll have to being present in your life. As you strengthen your ability to be emotionally at-ease within yourself, you’ll be able to reflect more on what circumstances trigger the wounds you are storing. Knowing this information about yourself will help you drastically in facing any stored trauma that tends to be the foundation for our emotional instability.

When you are in the Now, you are in the flow of Life. It is in this sovereign moment that you have access to self awareness, clarity, and trust.

 When you are in the Now, you are in the flow of Life. It is in this sovereign moment that you have access to self awareness, clarity, and trust.

 When you are in the Now, you are in the flow of Life. It is in this sovereign moment that you have access to self awareness, clarity, and trust.