Feeling overwhelmed in today’s fast-paced-constantly-connected world is often the norm. When we add PMDD (pre-menstrual dysphoric disorder) to the mix, the general sense of anxiety can be unbearable at times. One our favourite DBT mindfulness tips is the concept of “Grounding” – bringing your attention to the present moment, reconnecting with your body and your surroundings. It’s an important tool of DBT’s Mindfulness, defined as being aware of the present moment without judgement. Mindfulness is an excellent practice for us all – whether you suffer from PMDD, PME, or any related disorder, or simply because you are a human.
When our ruminating, anxious minds take over, we can find ourselves in a spiral, feeling a sense of panic. For some of us, we may dissociate or detach to cope, getting lost outside of our bodies. Grounding may be understood as anchor. When in the depths of our luteal phase, we often feel panic and anxiety more acutely, taking us over. With grounding, we bring ourselves back, giving ourselves a sense that we are safe. This helps us find calm and still our racing thoughts, reduce our feelings of dissociation, improve our focus, reconnect with ourselves, and make us feel more stable.
What’s great about grounding is you can do it anywhere, at any time. You may find yourself in a doctor’s office or at a team meeting, and you can implement some simple tips to keep you grounded. Here are three of our favourites:
- 5-4-3-2-1
Exactly where you are, try the following:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This technique takes you out of your head and into the present moment, using your senses to bring you into your environment.
- The Rainbow (ROYGBIV)
Look around where you are. Note anything you see in the following:
Red
Orange
Yellow
Green
Blue
Indigo
Violet (these last two can be understood as Purple if easier!)
- Name what you see
Looking around and notice what you see. Start to label each thing you see out loud (“I see a bird,” “I see a yellow pencil.”) Observing these items can help bring you back to the present, and the more specific you can get (using adjectives like “large,” “tiny” “silly”) can help as well.
Simple but very effective techniques to keep you anchored to the present moment, helping you cope through the worst of your luteal phase.
Practice Makes Perfect
We recommend practice! During our luteal phase when we need these skills the most, it can be the toughest time to use them. Learning grounding techniques during our follicular phase (or when our luteal symptoms aren’t too daunting) and regularly practicing them can help us perfect them. Weaving mindfulness tools like grounding into our everyday helps us to master the technique and feel better overall. During our most stressful moments, it can feel like a lifeline.
About the Author: Nadine Evans
Nadine was diagnosed with PMDD nearly a decade ago and subsequently left her corporate career to become a therapist. She and other therapists at Impart Therapy all focus on PMDD treatment and therapy, and her book, Mastering the Monthly Madness, provides a DBT-focused guide to help with PMDD.
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