Guard Your Energy: Protecting Yourself from Narcissistic Drain (card 19)

Being grounded is crucial when dealing with a narcissist because they thrive on creating chaos, confusion, and emotional instability. Narcissists often manipulate through tactics like gaslighting, blame-shifting, and projection, which can leave you questioning your reality and doubting yourself.

Staying grounded allows you to maintain clarity and emotional balance, helping you resist their attempts to control your emotions or distort your sense of self. It empowers you to set firm boundaries, recognise manipulative behaviours, and protect your mental and emotional well-being.

Grounding helps you stay connected to your inner strength, ensuring that you remain centred and resilient, even in the face of their toxic behaviour.

The good news is that “grounding” is really easy! 

Here’s a list of 101 quick ways to become grounded:

1. Take deep breaths (Blissful Breathing Card Deck). 
2. Focus on the sensation of your feet on the ground.
3. Drink a glass of water slowly and mindfully.
4. Stretch your body.
5. Hold a grounding stone or crystal.
6. Listen to calming music.
7. Stand barefoot on the earth.
8. Hug a tree.
9. Visualise roots growing from your feet into the earth.
10. Smell an essential oil like lavender or sandalwood.
11. Eat something mindfully, savouring every bite.
12. Count your breaths.
13. Name five things you can see around you.
14. Touch something textured, like a rock or tree bark.
15. Focus on your heartbeat.
16. Clap your hands together.
17. Hold something cold, like an ice cube.
18. Take a short walk outside.
19. Focus on each part of your body, one by one.
20. Listen to the sounds around you.
21. Take a moment to sit in silence.
22. Focus on the sensation of air entering and leaving your nostrils.
23. Wash your hands with cold water.
24. Close your eyes and feel the temperature around you.
25. Repeat a grounding mantra: “I am here, I am safe.”
26. Gently tap your thighs or arms.
27. Do a few jumping jacks or quick exercises.
28. Practice a simple yoga pose, like child’s pose (Mini Yoga Card Deck).
29. Write a gratitude list.
30. Hold a warm cup of tea or coffee.
31. Gaze at the sky, clouds, or stars.
32. Listen to a guided meditation.
33. Engage in mindful colouring or doodling.
34. Take slow, mindful steps.
35. Touch a piece of fabric and notice its texture.
36. Focus on your fingertips and wiggle them.
37. Rub your palms together and feel the warmth.
38. Run your fingers through your hair.
39. Sit on the ground and feel the earth beneath you.
40. Focus on your senses—what do you smell, hear, taste, touch, and see?
41. Use a grounding affirmation: “I am present, I am strong.”
42. Focus on your breath by counting to four as you inhale and exhale (Blissful Breathing Card Deck). 
43. Squeeze a stress ball.
44. Pet an animal, if you have one nearby.
45. Light a candle and focus on the flame.
46. Take a few moments to focus on your breathing without trying to change it (Blissful Breathing Card Deck). 
47. Practice alternate nostril breathing (Blissful Breathing Card Deck). 
48. Touch your face gently, feeling your skin.
49. Focus on a colour you can see in your environment.
50. Trace the outline of an object with your finger.
51. Feel your pulse on your wrist or neck.
52. Smell a flower or fresh plant.
53. Take a cold shower or splash cold water on your face.
54. Repeat a grounding word, like “Om”, “calm” or “still.”
55. Step outside and feel the sun or wind on your skin.
56. Visualise a calm place where you feel safe.
57. Press your feet into the ground with gentle pressure.
58. Close your eyes and imagine yourself surrounded by light.
59. Focus on an object in the room and describe it in detail.
60. Chew gum or suck on a mint slowly.
61. Trace your hand with your finger, noticing every curve.
62. Clap your hands together three times.
63. Place your hand on your chest and feel your heartbeat.
64. Hum or sing a simple tune.
65. Focus on your toes and wiggle them.
66. Notice the way your clothes feel against your skin.
67. Recite a poem or mantra you know by heart.
68. Feel the weight of your body as you sit or lie down.
69. Brush your hair or massage your scalp.
70. Listen to the sound of your own breathing.
71. Look around and name all the objects of a specific colour.
72. Take a slow, mindful walk without distractions.
73. Create a simple, repetitive rhythm with your hands (drumming, tapping).
74. Hold a heavy object and feel its weight in your hands.
75. Focus on a pleasant memory and let it fill your mind.
76. Press your palms together and feel the pressure between them.
77. Lay down on the floor and feel your body’s weight.
78. Look at a plant or tree and study its details.
79. Repeat a grounding phrase like “I am safe, I am grounded.”
80. Take a moment to clean or organise a small area around you.
81. Do a simple body scan, starting from your feet and moving up.
82. Hold a piece of paper and feel its texture.
83. Feel the rhythm of your breath and match it to your movements.
84. Imagine a bubble of light surrounding and protecting you.
85. Rub your hands together briskly.
86. Swing your arms gently or move your body in circles.
87. Draw slow circles with your foot on the floor.
88. Imagine a tree with strong roots connecting you to the earth.
89. Focus on your tongue pressing against the roof of your mouth.
90. Tap each finger against your thumb in sequence.
91. Imagine your thoughts drifting away like clouds.
92. Look at a photograph that makes you feel calm.
93. Rub lotion on your hands and focus on the scent and texture.
94. Take a mindful sip of water, noticing its coolness and taste.
95. Repeat your name silently or out loud.
96. Imagine wrapping yourself in a warm, soft blanket.
97. Focus on a small detail in the room—a light, shadow, or colour.
98. Say an affirmation like “I am in control of my space.”
99. Cross your arms and feel the pressure on your chest.
100. Place a hand over your heart and take a deep breath.
101. Smile, even if it feels forced—it can help shift your mood.

These quick grounding techniques can help you reconnect with your body and the present moment, especially during or after stressful situations with a narcissist.