Lesson 3A: Grounding Techniques

Grounding techniques are easy-to-do exercises that help trauma survivors reconnect with the present.

They pull us out of our anxiety, stress, or flashbacks and into the safety of the present moment. How? By redirecting attention, calming our nerves, and instilling feelings of safety and control.

These techniques come in different types: sensory-based, mental, and soothing. Here are examples of each:

Sensory-based:

• The 5-4-3-2-1 Method: Identify five things you see, four things you can feel/touch, three things you can hear, two things you can smell, and one thing you can taste. Doing this can anchor you to the present. (sensory-based grounding)

• Shake Things Up: Jolt your nervous system to help bring you back to the present. Hold an ice cube. Splash cold water on your face. Do ten Jumping Jacks.

Mental:

• How Many: Name as many as you can. Maybe it’s jungle animals, cities in your home state, or items that are orange.

• Backwards Game: Count backward from 100 by sevens or recite the alphabet backward.

Soothing:

• Hold an object that brings you comfort, like a photo or keepsake.

• Repeat calming phrases like “I am safe right now” or “I control my feelings”