8 Ways to Ground Yourself

Grounding in therapy refers to practices that help individuals stay in the “here and now.”

It involves shifting attention away from distressing thoughts, memories, or sensations and focusing on the here and now. Grounding techniques aim to anchor individuals in reality, promoting a sense of stability and control. They are particularly beneficial for individuals experiencing anxiety, panic attacks, flashbacks, or dissociation.

Grounding techniques are tools that are often learned in therapy to  be used outside the therapy space to help stay connected to the present moment, manage overwhelming emotions, and alleviate symptoms of anxiety, trauma, and dissociation. Incorporating these techniques into therapy sessions can foster a sense of safety, stability, and self-awareness.

Here are some strategies our clinicians use both in and outside of session: 

1. 5-4-3-2-1 Technique

   This technique involves engaging the senses to bring focus to the present moment. Identify and describe five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. If you can’t sense one of the categories, think about something that you like to smell or taste for example, and recall how that feels.
   

2. Mindfulness Meditation

   Practicing mindfulness can enhance our ability to stay grounded. Techniques such as deep breathing, body scan meditation, and mindful observation of surroundings can promote present-moment awareness.
   

3. Rainbow Room

   Find an object in the space around you that is each color of the rainbow: Red, orange, yellow, green, blue, indigo, violet. 

4. Grounding Through Movement

   Engaging in gentle movements or exercises like stretching, walking, or tapping can promote a sense of connection to the body and the present moment. Notice the physical sensations throughout your body as you move.

5. Grounding Objects

   A physical object like a stress ball, textured stone, or a comforting item from home can provide a tangible anchor during therapy sessions or when out of the house.

6. Self-Talk and Affirmations

   Encouraging positive self-talk and affirmations can help us reframe negative thoughts and stay connected to reality. These coping thoughts or affirmations can help us attune to what feels grounding and true for each of us. 

7. Progressive Muscle Relaxation (PMR)

   PMR exercises can help us release tension and become more aware of our bodily sensations by bringing us back into our present body. Starting from the crown of the head and progressing all the way down to the toes, systematically tense for 5 seconds and then relax for 5 seconds as you move down all the sides of the body.

8. Breathing Exercises

   Diaphragmatic breathing, also known as deep belly breathing, can be an effective way to regulate emotions and anchor us in the present moment. Encourage slow, deep breaths and focus on the sensation of the breath entering and leaving your body. There are many breathing techniques but some of our favorites to start are equal inhales and exhales (start with 4x4), 4-7-8 (inhale for 4, hold for 7, exhale for 8), or box breathing.

Grounding exercises can be powerful tools to calm our nervous system, bring us back into the present, or help us connect with our physical bodies. Try one the next time you’re feeling activated, and notice how it feels.

It can be really helpful to have a few trusted tools available to us ready to go before we need them. If you’d like an even more tangible reminder, stop in the ERA office or ask your clinician for a copy of our Grounding & Coping Tools card. It includes one of our Calm Strips with box breathing right on it!