Grounding - Blog Posts

How Grounding Works:

Grounding techniques often use the five senses—sound, touch, smell, taste, and sight—to immediately connect you with the here and now. For example, singing a song, rubbing lotion on your hands, or sucking on some sour candy are all grounding techniques that produce sensations that are difficult to ignore or distract you from what’s going on in your mind.

This helps you directly and instantaneously connect with the present moment.  At the same time, grounding reduces the likelihood that you will slip into a flashback or dissociation.

Grounding is highly personal. What may work for one person may trigger anxiety or flashbacks in another. You may need to do some trial and error before you figure out what grounding techniques work best for you. Pay attention to the coping mechanisms you’ve already developed to help you get through flashbacks and anxiety and see if you can build on them and/or use them as grounding techniques.

Grounding Techniques

To connect with the here and now, do something (or several things) that will bring all your attention to the present moment. Be sure to keep your eyes open while you’re grounding yourself so you’re aware of everything that’s going on around you.

If you notice that you’re slipping into a flashback or a dissociative state, try some of these grounding techniques.

Sight

Complete a crossword puzzle, sudoku, word search, or other puzzles.

Count all the pieces of furniture around you.

Play a distracting game on your tablet, computer, or smartphone.

Put on your favorite movie or TV show.

Read a book or magazine.

Take a mental inventory of everything around you, such as all the colors and patterns you see, the sounds you hear, and the scents you smell. Saying this out loud is helpful too.

Smell

Get some essential oils that remind you of good times (freshly cut grass, rain, clean laundry, or sugar cookies, for example) and smell one.

Light a scented candle or melt scented wax.

Sniff strong peppermint, which also has the benefit of having a soothing effect.3

Sound

Call a loved one.

Put on some nature sounds such as birds chirping or waves crashing.

Read out loud, whether it’s a favorite children’s book, a blog article, or the latest novel.

Talk out loud about what you see, hear, or what you’re thinking or doing.4

Turn up the radio or blast your favorite song.

Taste

Bite into a lemon or lime.

Let a piece of chocolate melt in your mouth, noticing how it tastes and feels as you roll it around with your tongue.

Suck on a mint or chew peppermint or cinnamon gum.

Take a bite of pepper or some hot salsa.

Touch

Cuddle and pet your dog or cat if you have one.

Drink a hot or cold beverage.

Grab an article of clothing, a blanket, or a towel and knead it in your hands or hold it to your cheek. Concentrate on what it feels like.

Hold an ice cube and let it melt in your hand.

Massage your temples.

Pop some bubble wrap.

Put your hands under running water.4

Rub your hand lightly over the carpet or a piece of furniture, noting the texture.

Take a hot or cool shower.

Other

Dance.

Go for a walk or run.

Send a letter or card to someone you care about.

Sit in another room or area for a change of scenery.

Stretch your arms, neck, and legs.

Take 10 slow, deep breaths.

Write in a journal about how you’re feeling or keep a list of prompts handy that you can use to decide what to write about.

Grounding Can Be Done Anywhere

The nice thing about using grounding as a coping technique is that many of these techniques can be done in any environment.5 You might be home alone or out in public, but once you feel that flashback or dissociation coming on, you can use grounding to move your focus back to the present.

Working on grounding takes dedication and it becomes easier over time. If these particular grounding techniques don’t work for you, try something else. For example, some people find that a rubber band on their wrist is useful to snap them back to the moment. The ultimate goal is to live in the now and focus on the present when the past starts coming up.

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As you feel it—breathe into it.

The layers within life are limitless.

Stay grounded and let clarity build slowly.

I ground into my worth, and grow from aligned soil.

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Grounding Techniques

Mental Distraction Techniques

Pick a category of objects and try to think of as many objects as possible that fit within that category (e.g., types of dogs, cities, types of trees, crayon colors, sports)

Pick a letter and think of emotionally positive or neutral words that begin with that letter

Pick a color and look for things of that color. Notice differences in their exact shades

Say or think the alphabet backwards or alternate letters and numbers (A1, B2, C3, D4, etc)

Count backwards from 100 by 3s, 6s, or 7s or count up by prime numbers or perfect squares

Play “fizz-buzz” with yourself. Begin counting to 100 (or over!), but replace any number that contains the number 5 or is a multiple of 5 with the word “fizz” and any number that contains the number 7 or is a multiple of 7 with the word “buzz.” For example, 1-15 would be “1, 2, 3, 4, fizz, 6, buzz, 8, 9, fizz, 11, 12, 13, buzz, fizz.” When you mess up, compliment yourself and start over

Think of the words to your favorite song or poem or think of facts related to a specific theme

Pick a word or your name and see how many other words you can make from the letters in it

Describe an every day event or process in great detail, listing all of the steps in order and as thoroughly as possible (e.g., how to cook a meal, how to get from your house to your place of work or school, how to do your favorite dance)

Read something technical or meant for children or read words backwards to focus on the process of reading and not the words

Watch a children’s television show or movie or watch cute or funny videos on Youtube; it might help to have a playlist already prepared for this

Look at a current news article that is not likely to be upsetting or distressing

Distract yourself with Tetris, Solitaire, Sudoku, word searches, or other puzzle games

Reorientation Techniques

Say or think to yourself: “My name is _________. I am safe right now. I am _____ years old. I am currently at _____________. The date is _____________. If I need help, I am with ________/can call _________. Everything is going to be alright.”

List reaffirming statements (“I am fine. Everything is going to be okay. I am strong. I can handle this.”)

Ask yourself where you are, what day of the week it is, what day of the month it is, what month it is, what year it is, what season it is, how old you are, and other present-focused questions

Notice things in your surroundings that indicate to you that you’re safe or that you’re in the present (e.g., locks on your door, electronics that didn’t exist when you were younger, the presence of trusted people, a phone so that you can call for help if you need it)

Describe your surroundings in detail, including sights (objects, textures, shapes, colors), sounds, smells, and temperature

Name five things that you see, four that you feel, three that you hear, and two that you smell or taste, and then name one good thing that you like about yourself

Pick four or five brightly colored objects that are easily visible and move your focus between them. Be sure to vary the order of your gaze and concentrate briefly on each one before moving to the next

Think about a fun time that you recently had with a friend or call that friend and ask them to talk about it with you

Sensory-Based Grounding Techniques

Run cool or warm (but not too cold or hot) water over your hands or take a cool or warm bath or shower

Spritz your face (with eyes closed), neck, arms, and hands with a fine water mist

Spray yourself with your favorite perfume and focus on the scent

Feel the weight of your body in your chair or on the floor and the weight of your clothing on your skin

Touch and hold objects around you. Compare the feel, weight, temperature, textures, colors, and materials

Keep a small object with you to touch or play with when you get triggered. Good examples include a smooth stone, a fidget toy, jewelry, or a tiny plushy

Bite into a lemon, orange, or lime, suck on a sour or minty candy or an ice cube, chew cinnamon-flavored gum, or put a few drops of Tabasco sauce on your tongue. Notice the flavor, scent, and texture

Eat something or drink warm tea, coffee, or hot chocolate, and describe to yourself the taste and texture in great detail

Place a cool wash cloth on your face or hold something cold like a can of soda

Listen to soothing or familiar music. If possible, dance to it

Hum, sing, recite poetry, or make up a silly poem or story as you go

Pick up a book and read the first paragraph out loud

Hug another person (if interpersonal touch isn’t a trigger). Pay attention to your own pressure and the physical sensations of doing so

Hug a tree! Register the smells of being outside, the wind, and the sights around you

Movement-Based Grounding Techniques

Breathe deeply and slowly and count your breaths

Grab tightly onto your chair or press your feet against the ground as firmly as you can

Rub your palms and clap your hands or wiggle your toes within your socks. Pay attention to the physical sensation of doing so

Stretch out your arms or legs, roll your head on your neck, or clench and unclench your fists

Stomp your feet, walk around, run, jump, ride a bike, do jumping jacks, or do yoga

While walking, notice each footstep and say to yourself “right” and “left” to correspond with the foot currently moving

Squeeze a pillow, stuffed animal, or ball

If you have a soft pet (dog or cat), brush its fur and stroke it. If you don’t, brush your own hair slowly and without pulling too much

Color in an adult coloring book, finger paint, or draw anything that comes to mind without worrying about quality

Write whatever comes to mind even if it’s nonsense. Try not to write about whatever is upsetting you until you’re more capable of doing so without increasing the upset

Write a list of things that make you happy or look for cheerful pictures to make into a collage

Pop bubble wrap or blow and pop actual bubbles

Dig in the dirt or garden, jump on a pile of leaves, or splash around in puddles or mud

Rip up paper or stomp on aluminum cans to crush them

Imagery Techniques

Picture yourself breathing in relaxation, calm, positive feelings, or strength. Picture yourself breathing out whatever is upsetting you. It may help to pair this with imagery of breathing in soothing colors (usually blue, purple, or green) and out more intense colors (usually red or black)

If you need to relax, envision a soothing white or golden light slowly moving up your body, warming and relaxing every part of you that it touches. You can also think of it as protecting you from negativity or from harm

If the problem is intense or uncomfortable emotions, physical sensations, or memories, picture them being surrounded and neutralized by a bright and healing light, temporarily placed in a mental box to be stored for later, or dialed back by an internal controller of intensity

If you have a clear mental picture of what’s upsetting you, mentally change it to something silly or harmless. If you’re a fan of Harry Potter, cast a mental “riddikulus” to banish the negativity

Picture yourself calm, focused, and able to tackle whatever problems you’re facing. Focus on how that would feel in the moment. What would your expression and posture be like? Make whatever changes you need to in order to make your reality reflect your goal

How to Make a Grounding Box

Get a box or basket

Personalize and decorate it with construction paper, wrapping paper, ribbon, stickers, drawings, paint, photographs, glitter, sequins, or anything else that you like

Keep within it:

A list of grounding techniques that you know work for you

A list of positive affirmations and happy memories

A list of the contact information of trusted friends or family who are willing to help and support you

Small sensory objects such as: scented candles, perfumes, or lotions; hard candies or gum; soft fabrics, a stress ball, a stuffed animal, or a fidget toy; happy pictures of you with friends; a CD with relaxing music or meditation tracks. Try to cover all of the senses

A list of possible distractions such as books to read or movies to watch

Small portable distractions such as a pack of playing cards, a small game, or a joke book

A list of comforting things to do such as taking a bubble bath, snuggling up in bed, or meditating

A small journal or notebook

In the Case of a Flashback

Tell yourself that you are having a flashback and are safe now

Remind yourself that the worst is over, and you survived it. What you’re feeling now is just a reminder of that trauma and does not fit the present moment

Remind yourself of when and where you are, who you’re currently with, and who you can contact if you need help (use the reorientation-focused grounding techniques)

Breathe deeply and slowly. Count your breathes and make sure that you’re getting enough air

Use other mental, sensory, movement, and imagery techniques in order to distract yourself, calm yourself, and reorient yourself within the present

If possible or necessary, go somewhere where you can be alone or with a close friend, where you will feel safe, or where you feel protected or shielded

If there is anyone who you can trust or who will support you, reach out to them, let them know what happened, and let them know what you need, what would be best for you, or what they could do to help

Be gentle with yourself and take the time to really recover. If what helps you to recover is to color, take a bubble bath, hug a stuffed animal, or watch a children’s movie and if it would not be disruptive to do such things at that point in time, embrace those options whole-heartedly

If possible, note or write down what triggered the flashback, what techniques you tried to use to disrupt the flashback, and what techniques helped

72 F today. It’s beautiful. I felt the need to be barefoot and sit in the grass. I hate being barefoot, but today I needed to ground myself. It feels right. Being outside has always been a joy to me, no matter the weather. I am so glad to live in this beautiful world.

Love Light

Hey Witchblr, let’s take a minute to ground ourselves

Close your eyes and take a deep breath.

If you can, create a relaxing environment for yourself. Light a candle, shift position, stretch, get in some pajamas, set yourself up to relax.

Feel your energy pool with each exhale. Let it graze the surface of your skin. Let it accumulate.

Feel the ground beneath you. Where are you? Are you sitting with your legs crossed on a grassy hill? Are you stretched out in an armchair? Are you lying in bed? Are you on a train or in a car?

Wherever you are, beneath the floor is soil. There are roots clinging to the earth, there are plants finding peace and solace beneath the ground. Picture a plant you love sprouting in the very place you sit. Is it a flower? An herb? A tree?

Take another deep breath, keep going, feel the air in your lungs.

You are surrounded by the atmosphere. A whole bunch of gases are protecting you from anything spooky that might be out in space. You are safe here. You are safe.

Remember that wherever you are, you are on the Earth. You are a part of the world. Life thrives above, beneath, and all around you. You are alive.

You are here, wherever you are. You are not in any imminent danger. Maybe you’re not okay right now, maybe you don’t feel relaxed and safe, but you are alive. Despite everything, you exist, you are here with everybody else.

Everything will be okay.

Take a few more deep breaths.

Keep going until you feel a bit better. Go get a glass of cold water, if you can. Try to grab a snack if you’re hungry. Take a shower, even. Whatever you need to do to take care of yourself.

I hope you feel at least a little better. Have a lovely day, fellow magical people.