10 Quick Physical Grounding Techniques

Here are 10 physical grounding techniques that can be helpful when you feel triggered:

1. Notice your breath: Focus on your breathing, taking slow, deep breaths in through your nose and out through your mouth. This can help you calm down and feel more present.
2. Tense and release: Tense the muscles in your body, one at a time, and then release them. This can help you release tension and feel more grounded.
3. Stomp your feet: Stand up and stomp your feet on the ground, feeling the vibration of your feet and legs. This can help you feel more connected to your body and the present moment.
4. Clench and release your fists: Make fists with your hands and hold the tension for a few seconds before releasing. This can help you release tension and feel more present.
5. Take a cold shower: A sudden change in temperature can help bring you back to the present moment and focus on your body.
6. Hold a cold object: Hold a cold object, like an ice cube or a chilled water bottle, in your hand. This can help you feel more present and grounded.
7. Touch something textured: Touch something with an interesting texture, like a fuzzy blanket or a textured wall. Focus on the sensation of touch and texture.
8. Use aromatherapy: Use essential oils or scented candles to create a calming, grounding atmosphere. Focus on the sensation of smell to help you feel more present.
9. Do yoga or stretching: Gentle yoga or stretching can help you release tension and feel more connected to your body.
10. Practice mindful walking: Take a slow, intentional walk, focusing on the sensation of your feet on the ground and the movement of your body. This can help you feel more present and grounded.