We've all had those days.

You are attempting to stay focused at work, at school, on your family, and yet you cannot. Your mind provides an unwelcome distraction--reminding you of the homework you need to complete, the meeting coming up with that boss who never liked you, and so forth.

It can be quite a distressing ordeal--and render you hopeless. But, what helps me when I have these days is applying grounding techniques.

Grounding techniques are methods which are meant to bring you back to the present. It helps to shift your attention from the unwanted thoughts to the current moment. Rather than obsessing over the deadline you need to make, you can focus on dinner with your family!

Thus, I have compiled five of these techniques today.

1. The 5-4-3-2-1 Method

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This first technique is arguably one of the most well known--despite this, I find it to be one of the most effective.

It goes as follows: Identify...

- 5 sounds you hear

- 4 objects you see

- 3 items you are able to touch

- 2 smells you perceive

- 1 taste you pick up on

Using your five senses, it is a quick, yet simple way to reset-- to ground yourself back to reality when you find yourself slipping. When my mind starts running, and no sign of stopping it appears to be in sight--this is my go-to.

It helps, even if just for a short while. Suddenly, I am no longer trapped within the presentation I delivered that morning where I tripped over my words, but I'm with my mother at the dinner she planned for us. In the present.

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2. Recite Something

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Sometimes, the 5-4-3-2-1 method doesn't work. Another method I prioritize when I just need to be in the moment rather than be in my thoughts is to recite something.

This can be a beloved song you have memorized the lyrics to--or a scene from your favorite television show that still makes you squeal with joy. Or, it can be as simple as reciting the alphabet, or counting from 1 to 100--maybe doing it backwards!

This is a fruitful way to shift your focus from that bad date you went on that you cannot stop thinking over to something less daunting.

3. Listen to a Playlist

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Of course, I wouldn't recommend putting on a remix of songs bound to make you cry (your sad song playlist, if you will) but turn on your Spotify or Apple Music and turn on that playlist that puts you in a cheery mood--that gets you motivated and ready for the day!

If you don't have that playlist, yet certain songs are arriving to mind as you read this--create it! I waited months to create my first playlist, and I still regret not making it sooner.

Now, when my mind starts obsessing over that awkward conversation with a cashier, I can simply press the button to start my playlist, rather than spending more time trying to contemplate which album I want to play.

4. Try a Breathing Exercise

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Breathing exercises? The idea sounded weird to me at first, too. We all breathe, how is incorporating exercises going to help me feel better? To my surprise, they worked wonders. They are truly an effective way to calm not just your mind, but your body as well.

Luckily, there are various breathing exercises you can attempt. If one doesn't work, there is another one waiting!

One of these is called box breathing. This one is quite simple--I like to call it the 4-4-4 exercise. You breathe in for 4 seconds, hold that breath in for 4 more, then exhale for 4 seconds.

Another one is alternate nose breathing. Sit somewhere cross-legged, and exhale completely. Then, cover your right nostril, inhaling with your left--before closing that left nostril. Open your right nostril instead and exhale. Inhale through your right nostril before closing it, and opening your left nostril and exhaling. Do this for five minutes, or until you feel calmer!

There are a large number of other breathing exercises if none of these sound up your alley. I guarantee you'll find one!

5. Exercise

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When I say exercise, I don't just mean your daily gym routine you've already implemented.

I mean to perform your exercises, and focus on what your body is doing. Going for a walk? Pay attention to the feeling of the ground beneath your feet. The speed at which your legs are walking, and challenge yourself to increase it for a time. Pay attention to your breathing, feel for your pulse.

Perhaps, it is too cold or rainy for a walk. Do some jumping jacks or push ups. Count how many you are able to withstand, and how your body feels as you do so. Sore? Rejuvenated? Maybe both!

Either way, exercise is a proven method to keep yourself grounded, and lower your stress levels.

According to the Mayo Clinic,

"Exercise can offer relief while the body is reacting to stress...it can lower resting heart rate and blood pressure, and help improve the immune system. It can even lessen the effects of aging."

All of this to say, get moving!

Final Thoughts

Life is difficult enough. Sometimes classes can be tough, and work is stressful--but dwelling on these matters obsessively does not help. In fact, it usually makes things worse. Our minds can take a dilemma that is simply a minor inconvenience, and turn it into a life or death scenario.

This is why mastering grounding techniques, even one or two, can be such a relief. They are perfect tools to keep in your back pocket on stressful days and restless nights.