Grounding Yourself In The Moment

Types Of Grounding

Practice grounding even when you aren’t dissociating or experiencing distress. Try doing a grounding exercise when you first start to feel bad. Don’t wait for distress to reach a level that’s harder to handle. 

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Physical Techniques

These techniques use your five senses or tangible objects — things you can touch — to help you move through distress.

Put your hands in warm or cold water, or switch between both temperatures.

Pick up or touch items near you. Focus your senses on the item (what does it look, feel, smell like, etc.)

Breathe deeply, focus on each breath.

Savor a food or drink. Let the flavor linger on your tongue.

Take a short walk. Count your steps. Listen to the rhythm of your steps.

Hold a piece of ice. Observe it melting.

Try “earthing” (walking barefoot outside or sitting in grass).

Savor a scent. Inhale slowly try to figure out the scents.

Move your body; try jumping jacks, jogging in place, and note how your body feels.

Listen to your surroundings. Do you hear birds? Dogs barking? Machinery or traffic?

Feel your body. Curl your fingers and wiggle your toes. Can you feel your heartbeat? Are you hungry?

Try the 5-4-3-2-1 method

5 things you hear
4 things you see
3 things you can touch
2 things you can smell
1 thing you can taste

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Mental Techniques

These grounding exercises use mental distractions to help redirect your thoughts away from distressing feelings and back to the present.

Play a memory game, (i.e. list all the breeds of dogs you know, list synonyms for “good”.)

Think in categories, (i.e. list as many sea animals as you can“musical instruments, ice cream flavors, mammals, etc.).

Use math and numbers, (i.e. think of the 7 times table, counting backwards from 100).

Recite something in your head, (i.e. a song you know by heart, try to visualize the words in your head).

Make yourself laugh; watching your favorite funny animal video, or think of a pun.

Use an anchoring phrase, (i.e. “I’m Full Name. I’m X years old. I live in City. Today is Friday, June 3. It’s 10:04am, etc).

Visualize a daily task you enjoy or don’t mind doing, (i.e. washing dishes, cleaning your car, spreading your bed).

Picture yourself leaving the painful feelings behind; walking, swimming, biking, or jogging away from them.

Describe what’s around you; Use all five senses i.e. The air smells like smoke. I hear kids laughing and dogs barking.

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Soothing Techniques

You can use these techniques to comfort yourself in times of emotional distress. These exercises can help promote good feelings that may help the negative feelings fade or seem less overwhelming.

Picture the voice or face of someone you love, telling you that you can get through this.

Repeat kind, compassionate phrases to yourself: “You’re strong, and you can move through this pain.”

Sit with your pet; pet them, focusing on how their fur feels, or think of your favorite things about your pet.

List your favorites things such as foods, trees, songs, movies, books, places, and so on.

Visualize your favorite place. Use all of your senses to create a mental image. Who are you with? What do you want to do?

Plan an activity; a dinner, a beach day, a trip to somewhere special, etc. What will you wear? when will you go? etc.

Touch something comforting; a favorite blanket, a much-loved T-shirt, , a soft carpet, or anything that feels good.

List positive things; mentally list four or five things in your life that bring you joy, visualizing them.

Listen to music; Put on your favorite song, Focus on the melody, instruments and lyrics Note how it makes you feel.

Source: Healthline