Grounding

We have some suggestions for different grounding techniques below. Find one that works for you.

What do I need to do?

Grounding techniques are very personal. What works really well for you might not work for someone else.

We have lots of suggestions below – try one out and see if it helps.

Grounding techniques also become easier with practice. Aim to do some every day or whenever you feel overwhelmed.

Mental techniques

These techniques help you to refocus your thoughts.

5-4-3-2-1

This technique helps you to focus your attention on the present:

• Name 5 things you can see
• Name 4 things you can feel (“my feet on the floor”)
• Name 3 things you can hear (“traffic outside”, “birds singing”)
• Name 2 things you can smell
• Name 1 thing you can taste

Alphabet game

Pick a category (e.g. ‘food’) and think of an item for every letter in the alphabet (e.g. apple, banana, crisps… etc).

Concentrate on a mental task

Complete a tricky mental task or calculation. For example:

• Go through your times tables (3 x 2 is…, 3 x 3 is…, etc)
• Say the alphabet backwards
• Do some challenging sums (19 x 21 = …)

Imagery

Visualise something that stops you from focusing on your unwanted thoughts or feelings.

For example you could imagine:

• A big STOP sign
• Changing the ‘TV channel’
• ‘Turning down the dial’ on your emotions

Use an anchoring phrase

Describe who you are, how old you are, the date today, the time, where you are now.

For example, “My name is Emma, I am 57 years old. Today is Monday 23rd March, it’s 10am, I’m sat at my kitchen table.”

You can keep adding details until you feel better. “My tea is warm. I can hear the breeze outside. It’s my day off today.”

Physical techniques

These techniques help you to feel physically grounded and connected to your body.

Breathe

Pay attention to your breath.

Inhale through your nose and out through your mouth.

Place your hands on your belly. Watch as your hands move up and down as you breathe.

Touch a grounding object

Try carrying a small object in your pocket wherever you go – for example a small stone. Touch or grip this when you feel overwhelmed or triggered.

Dig your heels in

Concentrate on putting your weight into your heels. Remind yourself that you are physically connected to the ground. Stamp your feet if that helps.

You could try it barefoot on a soft carpet or rug.

Tense and release

Try clenching and releasing your fists.

You can also tense up your entire body and focus on slowly releasing it, from the forehead, jaw, shoulders right down to your toes.

Touch or grip objects

Touch or grip different objects around you. Think about how they feel.

Or try gripping onto your chair as hard as you can.

Wiggle and stretch

Stretch your arms and legs.

Try wiggling your fingers or toes.

Soothing techniques

These techniques help you to feel calm, safe and relaxed.

Happy place

Think about a place you can relax, feel safe and be happy. It can be real or imagined. This could be a tropical beach, a cosy room with a log fire, high up on a mountain overlooking the world...it's up to you.

Plan a treat

Think about a soothing, relaxing treat for later – for example a bubble bath, a nap under your favourite blanket, a or nice meal.

Coping statements

Repeat coping statements to yourself or write them down.

For example, “I am strong”, “I have done this before”, “This too shall pass”.

Safety statements

Repeat safety statements to yourself or write them down.

For example, “I am safe now”.

Self-kindness

Repeat kind, compassionate and encouraging statements to yourself or write them down.

For example, “I matter”, “I am having a tough time but I will get through this”, “I am trying hard and doing really well”.

What if it doesn’t work?

Lots of people who have experienced sexual violence or other types of trauma say that grounding techniques can help.

You don’t have to use the techniques we have suggested – there may be something that works better for you.

Remember, grounding becomes easier with practice. Try to use your technique regularly to see if it becomes more effective.

You can try checking in with yourself. Before you start a technique, score how you feel out of 10. After you have finished, score yourself again. What has changed? Has the technique helped you at all?

You might also want to talk to someone about how you are feeling.