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    "result": {"data":{"sanityArticle":{"title":"Grounding Strategies","_type":"article","datePublished":"3 December 2023","header":{"background":{"value":"#FFA688"},"headline":"Grounding strategies ","text":[{"_key":"c0cdf07a6a1c","_type":"block","children":[{"_key":"6ee087979ab1","_type":"span","marks":[],"text":"Try these grounding strategies to shift your focus to the present moment and feeling calm."}],"markDefs":[],"style":"normal"}],"image":{"asset":{"_id":"image-f5163c716474d6bd66f56eeeb7c9e115d1992f4e-2500x1500-jpg"},"crop":null,"hotspot":null,"alt":"Mother holding baby close"}},"content":[{"_key":"ef81104acadf","_type":"block","children":[{"_key":"f916624a4c4d0","_type":"span","marks":[],"text":"Grounding can help to shift your attention from upsetting thoughts, feelings and memories to focus on:"}],"markDefs":[],"style":"normal"},{"_key":"c7768340e479","_type":"block","children":[{"_key":"779b299e727b0","_type":"span","marks":[],"text":"The present moment."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"aa953d38c9fb","_type":"block","children":[{"_key":"b2140fe7b3250","_type":"span","marks":[],"text":"What’s happening around you."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"d7cffa770f23","_type":"block","children":[{"_key":"041b1c450b290","_type":"span","marks":[],"text":"Feeling calm and centred."}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"04bca36d5b88","_type":"block","children":[{"_key":"e46178ee4a1a0","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"5b7c4604f367","_type":"block","children":[{"_key":"1634f568dd450","_type":"span","marks":[],"text":"There are three main types of grounding:"}],"markDefs":[],"style":"normal"},{"_key":"c54ac72c3ba0","_type":"block","children":[{"_key":"8cf0df5a4d210","_type":"span","marks":[],"text":"Physical"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"35375f1061ad","_type":"block","children":[{"_key":"d9d0b81d36620","_type":"span","marks":[],"text":"Mental"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"034a0d6cc8d4","_type":"block","children":[{"_key":"253874baddae0","_type":"span","marks":[],"text":"Self-soothing"}],"level":1,"listItem":"bullet","markDefs":[],"style":"normal"},{"_key":"8408c5e9d145","_type":"block","children":[{"_key":"2ba946eea67f","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"7680a3991163","_type":"block","children":[{"_key":"b1f82657a7ac0","_type":"span","marks":[],"text":"Grounding can be done anytime, anywhere. Try practicing these exercises when you feel relaxed, so you already know what to do at other times when you feel stressed."}],"markDefs":[],"style":"normal"},{"_key":"b357935aca6a","_type":"block","children":[{"_key":"372d6136b6d40","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"},{"_key":"8665c2555264","_type":"block","children":[{"_key":"aeb209f666df0","_type":"span","marks":["strong"],"text":"Tip:"},{"_key":"6054bc59aa38","_type":"span","marks":[],"text":" Store a list of your favourite grounding exercises on your phone, so they’re easy to access."}],"markDefs":[],"style":"normal"}],"sidebarTitle":"Helpful Information","sidebarPosts":[{"title":"Perinatal anxiety management ","_type":"article","slug":{"current":"perinatal-anxiety-management"},"header":{"image":{"asset":{"_id":"image-a1df01975b998dfd69cbbb30d43dbf1b17bea41a-3334x3334-png"},"crop":null,"hotspot":null,"alt":"Pregnant mother doing yoga"},"text":[{"_key":"e6f5a8e9274b","_type":"block","children":[{"_key":"bf459525d4d7","_type":"span","marks":[],"text":"Try these breathing strategies and relaxing activities to de-stress "}],"markDefs":[],"style":"normal"}]}}],"modules":[{"_key":"f95cc4b0c4f0","_type":"faqBlock","include":null,"title":"Physical grounding ","noNumbers":true,"text":null,"questions":[{"question":[{"_key":"96d273026e1c","_type":"block","children":[{"_key":"c9a7050d081d0","_type":"span","marks":[],"text":"Anchoring technique: 5, 4, 3, 2, 1"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"9dbd56dc48bb","_type":"block","children":[{"_key":"8658bc5455530","_type":"span","marks":[],"text":"Take some deep breaths then name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"0e5cc2755641","_type":"block","children":[{"_key":"82ef6ff031ff0","_type":"span","marks":[],"text":"Slow your breathing"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"8619599fde2e","_type":"block","children":[{"_key":"03be18773f340","_type":"span","marks":[],"text":"Inhale through your nose, exhale through your mouth. Take long, slow, deep breaths. Find a rhythm that feels calming. Focus on breathing out for as long as possible. Try 5-7-8 breathing: Inhale for 5 counts, hold for 7, exhale for 8 counts."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"4c9f8ff3a025","_type":"block","children":[{"_key":"561922d917bc0","_type":"span","marks":[],"text":"Cool off"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"5aa14248040d","_type":"block","children":[{"_key":"dfd9ddcb566e0","_type":"span","marks":[],"text":"Splash cool water on your face and hands. Hold or suck on an ice cube."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"caf1ad12308f","_type":"block","children":[{"_key":"3c87cd7141da0","_type":"span","marks":[],"text":"Warm up"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"465c29d4b048","_type":"block","children":[{"_key":"bd0396d998d70","_type":"span","marks":[],"text":"Take a shower or bath, focus on each step of making a cup of tea, go for a nature walk or do 5 minutes of exercise on the spot (jumping, dancing, jogging) – this can help to complete the stress cycle."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"9f452ded747c","_type":"block","children":[{"_key":"0f1084842ecd0","_type":"span","marks":[],"text":"Touch"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"42471a274e48","_type":"block","children":[{"_key":"246b06ac95b30","_type":"span","marks":[],"text":"Touch things around you and describe how they feel – smooth, hard, soft, rough? If calming for you - cuddle your baby or pet, and focus on senses: Touch, smell, sight, sounds."}],"markDefs":[],"style":"normal"},{"_key":"8155ef6b850b","_type":"block","children":[{"_key":"1966fa8640440","_type":"span","marks":[],"text":""}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"020dfe0658d0","_type":"block","children":[{"_key":"9d91902399400","_type":"span","marks":[],"text":"Listen"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"71d81d32dcc3","_type":"block","children":[{"_key":"41adee31ab6f0","_type":"span","marks":[],"text":"Listen to the sounds around you, your favourite music or a podcast."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"6b0e9bcd2f0f","_type":"block","children":[{"_key":"5de0244504e40","_type":"span","marks":[],"text":"Body scan"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"e6285cad1164","_type":"block","children":[{"_key":"771791f86b830","_type":"span","marks":[],"text":"Lay on the ground, or your bed, and notice where your body makes contact. Are some body parts warm, cool, heavy? Say each body part in your mind as you move your focus up and down, from head to toe. Finish this exercise with some slow, deep, gentle breaths."}],"markDefs":[],"style":"normal"}]}]},{"_key":"131cc55a9111","_type":"faqBlock","include":null,"title":"Mental grounding ","noNumbers":true,"text":null,"questions":[{"question":[{"_key":"a5af21e254e2","_type":"block","children":[{"_key":"82863386f2570","_type":"span","marks":[],"text":"Say your name, date of birth, address, today’s date, and ‘I’m safe, everything is okay’."}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"49e2fd79ce2c","_type":"block","children":[{"_key":"eb866a32d2aa0","_type":"span","marks":[],"text":"Repeat this exercise for grounding when you feel panicky or disconnected from the present moment."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"e55c7f7daed6","_type":"block","children":[{"_key":"3cac71915f580","_type":"span","marks":[],"text":"Describe a nearby item in detail"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"6c0e2be0f2cb","_type":"block","children":[{"_key":"89e1c6c4e7b10","_type":"span","marks":[],"text":"Using your senses, like ‘I can see a green mug with a white handle. It feels cold and smooth. It smells like coffee.’ Do this exercise for a few minutes with different objects. If a small item feels soothing to hold, start taking it everywhere with you - make it your special ‘grounding’ object for any situation."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"1bb4abbfaac2","_type":"block","children":[{"_key":"784567f3b4450","_type":"span","marks":[],"text":"Count backwards"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"a7c6ae58a66f","_type":"block","children":[{"_key":"e5d5f15a51670","_type":"span","marks":[],"text":"From 100 by 3s or 5s. Say the alphabet backwards."}],"markDefs":[],"style":"normal"}]},{"question":[{"_key":"d2bc3f85add8","_type":"block","children":[{"_key":"d60b27efca270","_type":"span","marks":[],"text":"Make mental lists"}],"markDefs":[],"style":"normal"}],"answer":[{"_key":"ebd7aa278b5f","_type":"block","children":[{"_key":"ecd0b68936270","_type":"span","marks":[],"text":"Use the alphabet to name types of animals, countries, food (A is for… B is for…). Try naming as many things as you can in different categories (dog breeds, car brands, plants, song titles)."}],"markDefs":[],"style":"normal"}]}]},{"_key":"dcbf3b940732","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"a11a3d0e804e","_type":"block","children":[{"_key":"2843cfacde9d0","_type":"span","marks":[],"text":"Self-soothing talk"}],"markDefs":[],"style":"h3"},{"_key":"dcdfcff95626","_type":"block","children":[{"_key":"586cd22f94ab0","_type":"span","marks":[],"text":"Soothe yourself with kind words:"}],"markDefs":[],"style":"normal"},{"_key":"5b92774ae1ee","_type":"quote","quote":"I’m safe. These sensations will pass. Everything is okay. I’m okay."}],"background":null},{"_key":"4abea9dfddf7","_type":"freeText","include":null,"eyebrow":null,"text":[{"_key":"7c668ca87c75","_type":"block","children":[{"_key":"f0248ee0adc50","_type":"span","marks":[],"text":"You can use these grounding exercises any time, day or night – to relax, de-stress, and bring your focus to the present moment. If you’d like to explore more simple self-care strategies, please feel welcome to call the PANDA National Helpline to have a chat with our counsellors and peer support practitioners."}],"markDefs":[],"style":"normal"},{"_key":"f5ad9c1cce0b","_type":"block","children":[{"_key":"d16289875fc30","_type":"span","marks":["strong"],"text":"Tip:"},{"_key":"f9c14378d13a","_type":"span","marks":[],"text":" Rate your stress or anxiety level from zero to 10. Try a grounding exercise, then rate again (0-10). Notice a difference? You might like to do a grounding exercise each day for a week and keep a note of your anxiety/stress scores each time. 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