What are grounding techniques?

When we find ourselves overwhelmed by distressing memories, thoughts, and feelings, grounding techniques can help bring us back to the present moment, and turn our attention away from these unwanted thoughts and feelings. These techniques are coping strategies that can be used to help control symptoms of PTSD and anxiety. 

There are several types of grounding techniques that engage your body and mind. Here are a few examples:

5-4-3-2-1 Method 

What are 5 things you can see? Look for small details or an object you’ve never noticed. 

What are 4 things you can feel? An example might be the clothing on your skin or your feet grounded into the floor. 

What are 3 things you can hear? Pay attention to sounds your mind may be blocking out such as wind blowing or a ticking clock. 

What are 2 things you can smell? You may look around you and find something that has a scent such as candles or try to notice smells in the air around you. 

What is 1 thing you can taste? Take a sip of water or bite of your favourite snack and focus on the flavours. 

Body Scan

Noticing the sensations within your body without judging or labeling them as 'good' or bad'. Scan the body from head to toe, while noticing how each body part feels. 

Hold ice in your hand. 

Focus on the temperature and texture of the ice in your hands. You can even try moving the ice along your arms or face, noticing the sensation. 

4-7-8 Breathing 

Inhale through your nose for 4 counts 

Hold your breath for 7 counts

Exhale through your mouth for 8 counts

Repeat the cycle 4 times 

Count at your own pace, counts don't need to last a full second! 

Self-talk 

Prepare kind and encouraging affirmations to repeat to yourself during these moments. Some examples may be, “I am safe,” and “I am okay.”

Find an exercise that works for you and practice! Practicing can help you get used to a strategy and make it easier to use in the moment when you are experiencing distress.  

Reach out to Holistic Annex if you are interested in receiving counselling services to better manage your symptoms.