Grounding Techniques

Grounding is a mindfulness practice that encourages individuals to stay in the present moment. It

refers to shifting our attention away from distressing thoughts and sensations and refocusing on

the environment around you, your body, and the present moment. These exercises can reduce

dissociation, anxiety, and stress, improve focus and concentration, increase self-awareness,

improve emotional regulation, along with several other benefits.

Grounding Techniques:

- 5-4-3-2-1 Technique: This technique asks you to 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. This

exercise uses all your senses to connect to the present moment and the environment

surrounding you.

- Deep Breathing: Practicing various deep breathing techniques (see previous blog post)

can calm your central nervous system and can help refocus your thoughts to the present

moment.

- Physical Grounding Techniques: Physically engaging with the environment around you

can be grounding. These techniques can include holding a cold orange, touching/focusing

on the texture of objects, touching the ground (placing your feet in the grass), and

noticing how various objects feel in your hand.

- Mindful Walking: When you are walking, pay attention to how your body feels. How

does the sensation feel in your feet as you take each step? How does each step feel?

Notice how your body feels as you are walking, along with feeling the ground under your

feet and any movement in your body.

It is important to note that different techniques may work better for some individuals and not

others. When practicing any coping skill, especially grounding techniques, it is important to find

what works for you and your experience. It is possible mindful walking is not helpful for you,

but physical grounding techniques are. Listen to your body and engage in techniques that have a

positive therapeutic outcome for you.

Incorporating Grounding Techniques into Routine:

You can practice grounding exercises anywhere at any time. You do not need a special

environment to engage in grounding exercises. It is important to think about how you want to

incorporate grounding into your daily routine. It can be helpful to practice a grounding exercise

when you first wake up in the morning to set the practice for the day. Try beginning your day

with a grounding exercise and reflect on how you feel before, during, and after the practice.

Ending your day with a grounding exercise can also be beneficial and reduce racing thoughts

prior to sleeping.

Another time to practice grounding techniques are during periods of stress. If you notice you are

becoming triggered, anxious, angry about something, then practice a grounding technique right

away. Do not wait for the emotions/thoughts to intensify before practicing a coping skill. You

can also schedule grounding exercises throughout the day and set an alarm in your phone, write

reminders on post-its and stick them in places you will see, etc.

Written by Dr. Sarah Muscolino