Grounding is a therapeutic technique used to bring a person’s awareness back to the present moment, especially when feeling overwhelmed, anxious, or dissociated. It helps reconnect the mind and body, providing stability and control. Grounding techniques are commonly used in trauma therapy, anxiety management, addiction, and mindfulness practices.
Techniques I use: Physical Grounding – Engaging the senses to reconnect with the body.
5-4-3-2-1 Method
5 things you see.
4 things you feel.
3 things you hear.
2 things you smell.
1 thing you taste.
Holding an object with texture (a rock, fabric, ice cube) while touching that object focus on feel of the object.
Walking barefoot on grass or touching a natural surface (my FAVORITE). Look up the science behind earth grounding.
Mental Grounding – Focusing the mind on neutral or logical thoughts.
Counting backward from 100.
Naming categories (e.g., listing types of animals, cities, or colors).
Reciting a poem, song lyrics, or affirmations. Take your time; there is no hurry.
Describing a routine task in great detail.
Emotional Grounding – Using self-soothing techniques to regulate emotions.
Positive self-talk (“I am safe right now.”)
Visualizing a safe place or happy memory.
Engaging in breathwork (deep belly breathing, box breathing).
Journaling or drawing emotions.
Grounding is beneficial for those dealing with trauma, addiction, PTSD, panic attacks, or dissociation. Allow challenging thoughts to pass through your mind, they are just thoughts. Create space to deconstruct negative thoughts and create a new narrative.
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