Three Grounding Techniques to use at Work

Prior to becoming a counsellor, I worked as an accountant for many years. I remember the strict deadlines, the long hours, and the never ending to-do lists; these frustrations would often follow me home into the late hours of the evening. My colleagues reported similar feelings, citing anxiety when preparing for big presentations, meeting with executive leaders, or setting appropriate workplace boundaries with coworkers. While some stress and anxiety in the workplace is considered normal, when you find yourself taking the stresses home or allowing it to consume most of your life, it can become debilitating. Excessive stress and anxiety at work can not only affect your performance at work, but can also impact your personal life and well-being away from the workplace. 

As a counsellor now, I realize more than ever the importance of incorporating grounding techniques to ensure that feelings of anxiety and stress are kept at bay during our work days. These techniques help guide yo to refocus on the present moment and create space between anxious feelings. They serve as reminders to stay present as anxiety often signals to your brain that it is experiencing a threat even when it is just perceived and not actual. Grounding techniques come in physical or cognitive form which are highlighted below:

Breathing 

A personal favorite of mine is the boxed breathing techniques, or square breathing. I enjoy finding a quiet place and sitting either on the floor or on a chair with a backrest. Begin by closing your eyes and releasing tension you may be holding throughout your body. Take the first five seconds to breathe in, hold your breath for five seconds, release for 5 seconds and rest your breath for the last five seconds. Repeat this cycle for atleast 4 times or until you feel like your anxious thoughts have quieted. Some people enjoy tapping on either their leg or pressing their fingers together while counting to keep them on track. 

Mindfulness 

A mindfulness grounding technique requires using your five senses to help guide your thoughts back to the present. You are encouraged to recognize 5 things that you see around you, four things that you can touch, three things that you can hear, two things you can smell and one thing you can taste. 

Exercise or stretches

Okay, I lied - this is my favorite grounding technique.

Although this may not always seem like a viable option depending on where you work, it was the most effective for me. I remember setting alarms on my phone every hour which was meant to encourage me to walk away from my screen and go for a quick walk around the office. This simple, yet effective technique would allow me to gather my thoughts and set the reset button before resuming my work. Add in a couple light stretches and you will be sure to experience calmness in your thoughts. 

These physical and mental grounding techniques are meant to guide you away from oncoming anxiety in moments of stress and overwhelmness. Anxiety at work can often have a larger impact than what we may just perceive. It may begin to impact your personal relationships, professional growth, self-confidence, quality of sleep and/or overall mood. Although some stress is normal, when it becomes constant and interferes in other aspects of your life, it is important to seek further support.

Boundaries

Through counselling, a client and counsellor may choose to work together to understand how to set clear boundaries at work to ensure that work does not follow you home. Boundaries can also help navigate relationships with co-workers at work. You may also explore reasons why you may be procrastinating and techniques on how to better organize your time.

Counselling can also highlight why it may be a challenge for you to recognize and celebrate your successes in order to keep you feeling motivated or provide you with ideas on how to adopt healthier habits while you are at work. Whether you are utilizing grounding techniques while you are at work or considering what boundaries you want to put in place while you are at home, a counsellor can help you identify what would work best for you and your situation.

I would be honoured to walk down that road with you so that you can be present at work and at home, and find fulfillment and contentment in either situation.