Grounding techniques

Grounding techniques are strategies that can help a person manage their traumatic
memories or strong emotions. Examples include breathing exercises and focusing on
the five senses. The purpose of grounding techniques is to allow a person to step away
from negative thoughts or flashbacks. Techniques such as these can decrease the
intensity of a person’s feelings or trauma by distracting them using the five senses.

Focusing on what they observe in the present environment can help a person detach
from the past.

Different experts suggest different grounding techniques. The following sections

describe how to do these. Health service providers can guide people through grounding
techniques, or a person can direct themselves through the practice.

Step-by-step guide

Although this approach is suitable for medical practitioners to conduct for patients, a
person can also use this technique on themselves or with another person.

To follow this grounding technique, a person should:

1. Place the feet firmly on the ground.

2. State the date and time.
3. Take slow, deep breaths.
4. State what they can observe in their present environment.
5. Remind themselves that they are in a safe place right now.
6. Observe their immediate surroundings and describe items in the room or
environment.
To decrease the intensity of their feelings, a person can use visualization exercises or
sensory diffusers. Some techniques include:

● visualizing turning down an emotional dial

● clenching their fist to hold on to the feelings, then letting them go when they
release their fist
● visualizing a safe place through guided imagery
● distracting themselves

Achieving distraction from memories of the past may include trying different strategies.
Some examples include:

● focusing on recent or future events, such as a to-do list for the day
● reminding oneself of their current safety
● touching a chair or wiggling the toes to remind oneself of the current reality
● counting or reciting something to return focus to the present