By Nancy Virden (c)2025

It’s called Grounding. For what may feel like a football game, just when you think you may be tackled by high pressure thoughts, fears, or triggers, having something practical holding you in place can seem like a miracle.

To me, Grounding has been a sort of miracle. It is certainly one of the most effective ways to face potential paralysis. Grounding gives you a sense of control, a proactive tool that may just release you from momentary impulses, compulsions, and help you survive tough moments with dignity and a sense of victory.

Grounding is what I used to call being pulled off the ceiling. When my emotions would swing me to the rafters, leading to impulsive decisions and poor judgement, it was a relief if someone could help. Therapists, wise friends, and some family members have all played a part in holding my feet to the floor.

Learning to do this for myself surprisingly worked! I pass this on so you, too, can experience some control is wild emotional storms.

ONE: Pay attention to your physical senses. To begin, stop, listen, and fully describe everything you hear. Do not judge the why of anything, only pay attention to details.

For example, right now I hear the hum of a heater. It is a little louder than my foot anxiously tapping the floor. My hand bumps a clip and it scrapes across my desk. The keyboard buttons are not in rythmn with the tick tock of a clock. Neither matches my heartbeat, hurriedly pounding between my ears. Wind whistles outside, the bang of a door, then a phone rings.

Already, my foot has stopped tapping and calm begins to slow my heart because as long as I am concentrating on what I hear, intrusive anxious thoughts have to take a break.

Continue this for as long as you need, using your sight, touch, smell, and taste. The more detailed, the better.

TWO: Shock yourself back to the present. Nothing will do that faster than to place frozen vegetables under your armpit! Carrying a rock or twig in your pocket gives you a touch of nature and reminds you of God’s great power. Press or stomp your feet into the floor, run warm water over your face or hands, move your feet and visualize walking through and past the disturbing thoughts. Shout “Stop!”

THREE: Concentrate on your favorite mentally healthy category. Sports, books, movies, art, or whatever interests you. Dive into detailed memories of fine moments. Describe them. Smile. Quote stats or passages or leaders in that field. Memorize something or learn something new. Put all your energy into that topic and stay there for as long as you need. This is not avoidance; it is buying time until your emotions can settle.

-COMMENTS WELCOME

Today’s Helpful Word

Philippians 4:8 niv

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

If you are feeling suicidal or concerned about someone who is, in the U.S., call 988, the National Suicide Prevention Lifeline. For a list of international suicide hotlines, go here.

If you are suicidal with a plan, immediately call 911 in the U.S. or go to your nearest emergency room; in the EU, call 112. (For other international emergency numbers, go here.) Hope and help are yours!

Always the Fight Ministries (ATFM) has been displaying compassion for those fighting mental illness, addiction, or abuse since 2012. Nancy is the founder and voice of ATFM and openly shares her emotional resurrection from despair. 

NOTE: Nancy is not a doctor or a mental health professional and speaks only from personal experience and observations. This website is not intended to substitute for professional mental or behavioral health care.

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