There are times in my life when I feel immobile yet racing - there just seems to be too much going on at once, and I can't seem to focus my attention on any one problem. It's almost like the ocean - fleeting but consistent, with the waves of worry never stopping to rest.
All that I have mentioned right now may seem quite dramatic - it is - but it just seemed like the most fancy way to describe a broad and subjective topic of 'emotional distress'. Simply put, emotional distress is a collection of negative affect responses like anger, depression, anxiety, and sadness. It's interesting to note that such a muddled mix of negative emotions is fairly common among the adolescent population. With so much going on and so little control, it is understandable that many of us may experience periods of being 'out of control' in terms of emotional regulation, as described by our family and peers. The severity of emotional distress can vary. Most common symptoms include sleep-wake cycle irregularities, low or no energy, unexplained physical illnesses, difficulty adjusting to daily routine, feelings of helplessness or hopelessness, constant worry, and so on.
When such signs appear, it is necessary to devise strategies to combat the 'inner hurricane' within oneself before it causes havoc and destruction to one's well-being and health.
'Staying grounded' is one effective strategy. Being grounded in reality implies being able to live in the present moment. This includes the ability to maintain emotional and mental balance, having a sense of purpose, trusting oneself, making room for mindfulness, and, most importantly, recognising one's own worth. It is important to note that being grounded does not make one immune to life's challenges and obstacles. It does, however, give one the strength to approach the situation with focus and poise. It takes time and effort to cultivate such a positive emotional disposition.
I've listed a couple of strategies for staying grounded down below. To begin with, physical grounding entails focusing on one's senses and being aware of one's surroundings.
Now, try to breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds, and so on. What you just tried is a commonly used technique called ‘Boxed Breathing’.
Stretching, exercise, and meditation are examples of other practices.
The next method is cognitive grounding, which involves distracting the brain to stay in the present moment when you feel overwhelmed. While simply distracting oneself may increase the risks of situation avoidance, it does provide an instant resolution. Techniques could include talking with a loved one, watching television, listening to music, reading a book, and so on. Please keep in mind that these are just a few of the many techniques available. Given our powerful ability as humans to convert circumstances to meet our needs, subjective changes to these techniques could be made to ensure that we are successfully achieving our needs.
I have attached an infographic poster for your reference. Do take a look at it and try out these strategies whenever you feel that you are in need of some activities to keep you calm!
In these unsettling times, it might be challenging to find serenity and contentment. Keeping your feet on the ground will be extremely helpful in managing life's inevitable trials and struggles. These grounding techniques can assist you in keeping your emotions in check so that you don't lose calm and can think clearly and solve problems even in the face of adversity. But most importantly, always keep in mind that it's acceptable to seek assistance and open up about how you're feeling in order to find a better approach to control your symptoms.
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