What is grounding and how can it help?
Grounding is a technique you can use when you feel strong emotions. It can help you feel calmer and more in control.
If you have experienced trauma, you may at times feel overwhelmed by memories, thoughts and feelings. You may feel ‘triggered’ or experience flashbacks.
Grounding techniques are designed to help you be ‘grounded’ in the here and now – not thinking about the past or being overwhelmed by your thoughts or feelings.
They include techniques that can help you feel more connected with your body and your surroundings. They also include techniques that refocus your attention away from unwanted memories, distressing thoughts or overwhelming feelings.
Grounding techniques can help you cope with:
- Distressing emotions, such as fear or panic
- Intrusive or unwanted thoughts
- Self-harm urges
These may affect you if you have experienced sexual violence, whether it was recently or a long time ago.
When can I use grounding techniques?
Grounding techniques can be done anywhere and at any time.
You can use them when you:
- Feel overwhelmed
- Experience a trigger
- Feel panic or anxiety
- Have distressing emotions
- Have flashbacks or intrusive memories
- Feel dissociated
- Have the urge to self-harm
The aim is to help you feel calmer and more in control.