A mix of 10 Different Grounding Techniques

Grounding techniques can be used to help you establish a sense of safety and control when you feel overwhelmed by traumatic memories or emotions:

Grounding Techniques to try:

  1. Focus on your senses: Name 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.
  2. Breathing exercises: Take slow, deep breaths, and count to 4 as you inhale, hold for 4 seconds, and then exhale for 4 seconds.
  3. Progressive muscle relaxation: Tense and then relax different muscle groups in your body, starting at your toes and working your way up to your head.
  4. Engage in physical activity: Take a walk, stretch, or engage in some other physical activity to help release tension and reduce stress.
  5. Use affirmations: Repeat a positive phrase or affirmation to yourself, such as “I am safe” or “I can handle this.”
  6. Focus on your environment: Describe your surroundings in detail, including colors, textures, and sounds.
  7. Use a stress ball or fidget toy: Engage in a repetitive motion or use a small object to focus your attention and reduce stress.
  8. Mindfulness meditation: Focus on the present moment and observe your thoughts and feelings without judgment.
  9. Guided imagery: Imagine a peaceful scene, such as a beach or a forest, and use all your senses to visualize it.
  10. Write in a journal: Write down your thoughts and feelings to help process and release them.

These grounding techniques are just suggestions, and not all of them may work for everyone.