10 Quick Grounding Techniques to Cope with Triggering Memories

This list of 10 techniques provides practical and effective ways to cope with triggering memories. From deep breathing to positive self-talk, mindfulness, and physical movement, these techniques can help you stay present, feel grounded, and regain a sense of safety and control.

  1. Take a few deep breaths: Close your eyes and take a few slow, deep breaths. Focus on the sensation of the air moving in and out of your body. This can help calm your nervous system and ground you in the present moment.
  2. Focus on your senses: Look around and notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This can help bring you back to the present moment and ground you in your environment.
  3. Use positive self-talk: Remind yourself that you’re safe now and that you can handle this. Say something like, “I’m okay. I’m safe. This memory can’t hurt me now.”
  4. Hold something comforting: If you have a comforting object, like a stuffed animal or a favorite blanket, hold it close. This can help provide a sense of safety and comfort.
  5. Practice mindfulness: Bring your attention to the present moment and focus on what you’re experiencing right now. This can help you stay present and avoid getting lost in the memory.
  6. Move your body: Do some gentle stretching or take a walk outside. Moving your body can help release tension and promote relaxation.
  7. Write about your feelings: Take some time to journal about what you’re feeling. This can help you process your emotions and get them out of your head.
  8. Reach out for support: Call a trusted friend or family member and talk to them about what you’re experiencing. Having someone to connect with can help you feel less alone.
  9. Use imagery: Visualize yourself in a safe, calm place, like a beach or a forest. Imagine yourself surrounded by warmth and comfort.
  10. Use a coping statement: Repeat a phrase to yourself that helps you feel more grounded and in control. Some examples might include, “This memory can’t hurt me,” or “I’m stronger than this memory.”