Grounding Techniques: Mental Exercises

Grounding technique with green leaves and black lettering on white background. Mental health, body awareness, 54321, mental exercises

Welcome to the final week of grounding techniques.  This week, I am covering the ground technique, “Body Awareness.”  If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information.

What is Grounding?

Grounding is the act of bringing the mind back to the present by distracting it from unwanted activities. The activities can take the form of ruminating thoughts, painful memories, or persistent worrying. Grounding techniques are the mode in which grounding can be achieved. They can be used to help with symptoms of PTSD (Post-Traumatic Stress Disorder), anxiety, disassociation, or self-harm urges. The techniques use physical, mental, and soothing methods to navigate a calmer state.

Mental Exercises

Mental exercises are a type of mental health grounding technique that involves actively engaging and challenging the mind. This technique can help to reduce stress, improve focus and concentration, and enhance overall mental wellness.

Mental exercises can take many forms, including puzzles, games, and problem-solving activities. Engaging in these activities helps to redirect attention away from negative or overwhelming thoughts and towards a task that requires focus and concentration. This can help to bring a sense of calm and grounding, reducing symptoms of anxiety and stress.

Incorporating mental exercises into a daily routine can positively impact mental health and well-being. For example, regularly solving crossword puzzles or playing brain games can help to improve memory, enhance cognitive function, and reduce stress levels.

It is essential to find mental exercises that are enjoyable and engaging. This can help make the practice feel less like work and more fun and enjoyable. Some popular forms of mental exercise include Sudoku, logic puzzles, and memory games.

Mental exercises can be a helpful tool for managing mental health and well-being and can be practiced anytime, anywhere if you are looking for ways to improve your mental health and reduce stress levels, consider incorporating mental exercises into your daily routine. 

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #grounding

Grounding Techniques: Body Awareness

Grounding technique with green leaves and black lettering on white background. Mental health, body awareness, 54321, mental exercises

Welcome to week three of grounding techniques.  This week, I am covering the ground technique, “Body Awareness.” 

 If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information.

What is Grounding?

Grounding is the act of bringing the mind back to the present by distracting it from unwanted activities.  The activities can take the form of ruminating thoughts, painful memories, or persistent worrying.  Grounding techniques are the mode in which grounding can be achieved.  They can be used to help with symptoms of PTSD (Post-Traumatic Stress Disorder), anxiety, disassociation, or self-harm urges.   The techniques use physical, mental, and soothing methods to navigate a calmer state. 

Body Awareness

Everyone reacts differently to trauma; it is normal to experience the effects well after the event.  People may struggle with flashbacks, nightmares, hyper-vigilance, and anxiety.  These experiences can make day-to-day life a struggle, which in turn could lead to depression.  Practicing grounding can help keep worrisome thoughts at bay.  While you can not change what happened, you can learn how to gain more control of the after-effects.

Body Awareness is a mental health grounding technique that involves focusing on physical sensations in the body to calm the mind and reduce stress. This technique is often used in mindfulness and meditation practices and can be a helpful tool for managing anxiety, depression, and other mental health conditions.

By paying attention to the sensations in our bodies, we can bring our focus away from negative or overwhelming thoughts and get a sense of calm and grounding. This can help to reduce symptoms of anxiety, stress, and depression and improve overall well-being.

Body Awareness can be practiced anywhere, at any time, and requires no special equipment or preparation. Simply finding a quiet place to sit or stand and focusing on the sensations in your body can help to bring a sense of peace and clarity.

Some standard techniques for practicing Body Awareness include focusing on breathing, paying attention to physical sensations such as tension or relaxation in the muscles, or simply noticing the feeling of the body as you move.

Incorporating Body Awareness into a daily self-care routine can positively impact mental health and well-being. It is important to remember that developing this skill takes time and practice, so be patient and persistent in your practice.

If you are struggling, consider incorporating Body Awareness into your self-care routine and see if it helps to bring a sense of calm and grounding to your day.

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #grounding

Grounding Techniques: Categories

Welcome to week two of grounding techniques.  This week, I am covering the ground technique, “Categories.”  

If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information.

What is Grounding?

Everyone reacts differently to trauma; it is normal to experience the effects well after the event.  People may struggle with flashbacks, nightmares, hyper-vigilance, and anxiety.  These experiences can make day-to-day life a struggle, which in turn could lead to depression.  Practicing grounding can help keep worrisome thoughts at bay.  While you can not change what happened, you can learn how to gain more control of the after-effects.

Grounding is the act of bringing the mind back to the present by distracting it from unwanted activities.  The activities take the form of ruminating thoughts, painful memories, or persistent worrying.  Grounding techniques are the mode in which grounding can be achieved.  They can be used to help with symptoms of PTSD (Post-Traumatic Stress Disorder), anxiety, disassociation, or self-harm urges.   The techniques use physical, mental, and soothing methods to navigate a calmer state. 

Categories

Today we are going to look at the grounding technique categories. Organizing and grouping information is a mental health grounding technique that can help to bring clarity and structure during overwhelming thoughts and emotions. This technique can help to reduce stress and anxiety by making complex information easier to understand and manage. This process involves sorting information into similar groups based on shared characteristics or attributes. This technique works by selecting a category and naming as many items as possible. Take your time with each selection, spending at least three minutes on each one.

Some categories include: 

  • Countries
  • States
  • Fruits
  • Vegetables
  • Books
  • Movies
  • TV Shows
  • Albums 
  • Stores
  • etc.

In the context of mental health, organizing and grouping can be used to manage thoughts, feelings, and emotions by focusing on something else.  

Categories can also be applied to manage tasks and responsibilities, breaking down complex tasks into smaller, more manageable parts and reducing stress and anxiety.

The methods for organizing and grouping information vary, from writing, drawing, or using a digital tool; it is necessary to find one that fits you and that you enjoy using.

Incorporating this technique into your daily routine can positively impact mental health and well-being. It can bring structure and clarity to overwhelming thoughts and emotions, reducing stress and anxiety symptoms.

If you are looking for ways to enhance your mental health and reduce stress, consider incorporating this grounding technique into your daily routine.

Pro-Tip

If you find this exercise is not sufficient in distracting your mind, try listing the items in alphabetical order.

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #groundingHeading Text Here

Broccoli Cheese Soup

My all-time favorite soul-satisfying first-course dish is Broccoli Cheese Soup! Yep, even above Loaded Potato Soup.  As you know, I am on a bariatric diet; therefore, I made the alterations to my recipe listed below.  The bariatric diet involves low carbs, low fat, and high protein; however, legumes are acceptable.  Thank goodness, since chickpea pasta has been my saving grace.  My go-to brand is Banza; anyway, more on that coming soon.

For this soup to squeeze into the bariatric diet guidelines, I changed the milk, half & hand, and cheese.  I used a reduced-fat cheddar cheese, fat-free half & half, and 2% milk. There are tradeoffs in using lower-fat products, which come in the form of texture.  Fat is part of the reason; this soup usually is so silky.  Now, don’t get me wrong; I only notice the difference in texture because I have had the other very often.  One of the ways to get around the texture difference is to blend the soup very well.

Furthermore, a mixture of 2% and whole milk can do the trick.  Lastly, using half-reduced-fat cheese and regular cheese will alleviate most differences. After getting used to low-fat eating, these changes will not be as noticeable. There are other ways to combat it, such as using zucchini or cauliflower.  Depending on the application, they work out perfectly for you. 

In the recipe, I use xanthan gum to thicken the soup.  That is just my preference; feel free to use a roux.  To use a roux, sprinkle two tablespoons of all-purpose (or gluten-free) flour over the onions, carrots, and garlic.  All this to cook for about 2 to 3 minutes, stirring constantly, then proceed with the rest of the recipe as written, omitting the xanthan gum.

Broccoli Cheese Soup

Creamy, comforting broccoli cheddar soup is one of my favorites.  Dotted with carrots and broccoli or pureed smooth, it is always a winder.
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Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Cuisine: American
Servings: 4
Calories: 441.48kcal
Author: Tay M.

Ingredients

  • 3 tbsp unsalted butter
  • ½ cup onion diced
  • 1 cup milk I use 2%,, but whole is fine or non-dairy unflavored
  • ¾ cup half & half
  • 2 cup vegetable stock
  • 2 cloves garlic
  • 1 carrot diced
  • ½ lb broccoli Fresh or frozen
  • ¼ tsp mustard powder
  • 1 pinch nutmeg fresh ground if possible
  • ¼ tsp ground pepper freshly ground
  • ½ tsp kosher salt
  • 8 oz sharp cheddar cheese fresh grated
  • ¼ tsp xanthan gum

Instructions

  • Melt the butter in a 2-3 quart dutch oven over medium heat. Add onion, carrot, and ¼ tsp salt. Saute until onions are translucent, about 6 to 10 minutes. Add garlic and cook for 1 to minutes more.
  • Adding vegetable stock, half and half, and milk. Be sure to stir to keep the milk from scorching
  • Add the broccoli, mustard powder, pepper, and nutmeg. Bring to a simmer, cover, stirring occasionally until tender, about 20-30 minutes. If using frozen broccoli, check to see if it's tender after 10 minutes. Add xanthan gum.
  • Remove from heat. Puree the soup with a stick blender or blend to the desired consistency. Remove some pieces of broccoli and carrot before pureeing if you want a chunkier soup.
  • Place the soup back on the heat, turned to low. Slowly whisk in the cheese a ¼ cup at a time, letting each addition melt completely before moving to the next addition.
  • Taste the soup add the remaining ¼ of salt if needed, as well as pepper.

Notes

But out any of your favorite cheesese.
Grate your own cheese for a smoother melting cheese.

Nutrition

Serving: 0g | Calories: 441.48kcal | Carbohydrates: 13.7g | Protein: 19.13g | Fat: 35.4g | Saturated Fat: 20.9g | Trans Fat: 1.02g | Cholesterol: 103.62mg | Sodium: 698.22mg | Fiber: 2.52g | Sugar: 7.82g | Vitamin A: 49.22IU | Vitamin C: 60.17mg | Calcium: 54.66mg | Iron: 4.04mg
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Grounding Techniques: 5-4-3-2-1

For May, we are going to be discussing ground techniques. When a person has suffered from a traumatic experience, they are prone to anxiety, flashbacks, and other uncomfortable experiences. Grounding Techniques help control the symptoms by focusing away from troublesome thoughts, memories, or worries by refocusing on the current moment. 

 If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information.

5-4-3-2-1

The grounding technique 5-4-3-2-1 involves using your five senses to draw your attention away from disturbing thoughts, memories, or worries.  As you move through them, the number of items to notice decreases.

To start, we are using the sense of sight. There is more to this than noticing what is around your immediate area.  Try to find things you may not have seen before, such as grooves in the wall or spots on the carpet.  These looked over items can include light and shadows of various objects.  Try to notice five different things.

Let’s move on to our next sense, which is touch. Find four things you can feel. Pay attention to how the clothes feel on your body. If you are outdoors or near a window, can you feel the sun on your skin?  You can even pick up objects to notice their texture and heft.

Thirdly, what are three things you can hear?  During this part of the exercise, you want to focus on the sounds, which generally fade into the background. Such as a fan, a lawn getting mowed, or the sound of music playing.

Smell is the next part of this exercise. Do you notice two scents? Can you smell an air freshener? Is someone cooking food?  You may also detect a nearby candle or flowers.

Lastly, what is one thing you can taste?  To perform this, you want to have mint or gum handy.  Upon arriving at this step, pop into your mouth.  Focus on the flavors you are picking up.

Next time you start to feel yourself getting pulled into your thoughts or other symptoms, give this grounding technique 5-4-3-2-1 a try.  This technique also works for anxiety.

Let me know if you have tried this! Use the hashtags #taysbpkitchen and #grounding

Marinated Green Beens

Special of the Month features Marinated Green Beans.  My impartation for this dish comes from Whole Foods Market. In the deli, they sell a similar recipe, which I love!  Unfortunately for me, my local Whole Foods isn’t exactly local. Consequently, I decided to give my hand a try at making this dish.

Something you may not know about me is I do not like soft vegetables. All my veggies have to crisp-tender if they are going to take up space on my plate.  These green beans are blanched, just long enough to have the beautiful snap when bitten.  Of course, feel free to blanch them to your desired texture.

Ginger, garlic, and toasted sesame oil are one of my favorite flavor combinations. With a touch of sugar or my preference, honey, this comb is the perfect pairing for green beans.  Sugar snap peas and snow peas would be equally enjoyable in this.

Soy Sauce Vs. Tamari

As far as the soy sauce is concerned, I prefer reduced-sodium variety myself.  If you want a richer flavor go with your favorite Tamari. Tamari is a Japanese version of soy sauce, which is less salty and thicker.  However, it may contain wheat depends on the type.  Chinese soy sauce is what we commonly use here in the USA.  Both are usually readily available in the ethnic food section at most major supermarkets.

Once an hour has passed, be sure to toss the green beans around in the marinade. It is crucial to ensure the green beans get coated evenly.

Serving Options

When the green beans finish, you can eat them cold immediately.

This dish can be served hot. Do not make the ingredients together after the water bath.  Instead, heat a little bit of oil in a large skillet to sauté the garlic and ginger for about two minutes. At that point, add in the soy sauce, honey/sugar, toasted sesame seed oil till boiling. Add the green beans and toss to combine, then sprinkle with sesame seeds.

Marinated Green Beans

These green beans are flavorful and crispy.  Try them as a snack or side dish hot or cold.
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 2 hours 20 minutes
Servings: 8
Calories: 63.89kcal
Author: Tay M.

Ingredients

  • 1 lb green beans fresh, trimmed
  • ⅓ cup soy sauce regular or reduced-sodium
  • 1 tbsp fresh ginger grated
  • 3 clove garlic minced
  • 2 tbsp toasted sesame seed oil
  • 1 tbsp sesame seeds toasted
  • ½ tsp sugar or honey

Instructions

  • In a large bowl, create an ice bath
  • In a large pot, cover bring several cups of water to boil
  • Add green beans, and blanch for 4 minutes or desired tenderness.
  • Drain green beans and quickly add to an ice bath
  • In the meanwhile, combined ginger, garlic, soy sauce, sugar or honey, sesame seed oil in a ziptop bag or air-tight container
  • Drain green beans and toss them in the marinade. Refrigerate.
  • After one hour, toss green beans in the marinade. Refrigerate another hour
  • Sprinkle with sesame seeds before serving

Notes

To serve hot omit the ice bath and cooking a minute or two longer.

Nutrition

Serving: 0g | Calories: 63.89kcal | Carbohydrates: 5.51g | Protein: 2.19g | Fat: 4.26g | Saturated Fat: 0.37g | Trans Fat: 0.01g | Cholesterol: 0mg | Sodium: 587.45mg | Fiber: 1.79g | Sugar: 2.18g | Vitamin A: 2.2IU | Vitamin C: 8.12mg | Calcium: 3.76mg | Iron: 5.14mg
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