Grounding Strategies

What is Grounding?

Grounding strategies are techniques to help regulate emotion and regain some level of control over the nervous system. People who experienced trauma may experience "triggers" long after the traumatic event itself passed. A trigger is a situation that is reminiscent enough of the traumatic event to induce an overwhelming response such as dissociation, rage, or other strong physical or emotional sensations/cravings/urges. Grounding strategies provide a "tree branch" to grasp when the metaphoric river of a trauma response is sweeping you downstream. 

Types of Grounding Techniques

These strategies allow you to detach from an overwhelming trauma response so you can return to the present moment. Try them out, and see what works best!

Cognitive Grounding

• Describe the environment - Look around; how would you use your senses to describe what is around you? What colors do you see? What smells can you smell? Some people like using the "5-4-3-2-1 Method" by naming five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. This scene in the television show, Better Call Saul, demonstrates one version of the "describe the environment" grounding strategy: https://www.youtube.com/watch?v=-wzna9SwKM0

• Categories - Think of different categories, and try to name as many different types of that category that you can. For instance, how many breeds of dog can you name? Countries? Potato chip flavors? Jazz musicians? 

• Describe an activity - What are you doing right now? Narrate to yourself in great detail what you are doing as you do it. 

• Imagery - Imagine yourself "closing a book" of all of the memories and feelings that are rushing over you, and put it on the shelf. Perhaps, you could imagine yourself changing the channel on your television, and leaving behind everything that was displayed previously.

Physical Grounding

• Change your temperature - Take a warm or cold shower, or use the sink to splash water on your face or hands. You could also go outside to heat up or cool down, or you could grab an ice cube out of your freezer. 

• Touch something - If you were already describing your environment, feel some of the things around you, and pay close attention to the textures and temperatures that you notice. Some people carry a "totem" or a grounding object with them such as a special rock, medallion, or keychain that can be felt intentionally as needed. 

• Pay attention to your body - How do your legs feel? Where does your body contact the floor or other surfaces? Notice different parts of your body, and pay close attention to how they feel. 

• Clench - Clench your fists as tight as you can! Hold it... now release them. How did that feel? Do it again!

• Stretch - Try different stretches using your arms, legs, fingers, hands, etc. 

• Taste - Eat something, and really focus on the flavor as well as the sensation of the food in your mouth. This often works best with bold flavors such as mints or sour/spicy candies, but feel free to experiment! 

• Breathe - Paying close attention to each inhale and exhale you take is a common, simple way to ground yourself

Soothing

• Words of affirmation - Give yourself a pep talk. "You are doing great; keep going!" "You can do this!" "This too shall pass."

• Favorites - Who are people, places, or things that are important to you? What are your favorite foods? Places to visit? Seasons? Movies? Spend some time thinking about the things that you enjoy.

• Imagery - Similar to the previous imagery activity, but use your mind's eye to imagine a safe place. Maybe it is the beach. Or a tranquil garden. Or a quiet cabin the the woods. Picture yourself there, and immerse yourself in all of the sights, sounds, and other sensatons you might experience. 

• What are you looking forward to?

Which of these these strategies do you think would work well for you? Can you think of others that are not listed?