Last Updated on December 7, 2024 by Olivia K.
Grounding techniques are methods to manage anxiety, stress and other overwhelming emotions by focusing on the present moment. Grounding will help you step away from spiraling or trauma-related distress. These methods can be mental, physical and soothing. Focusing on the present moment helps to take control over emotions and decrease the intensity of them.
Table of Contents
There are various grounding techniques in psychotherapy that are usually easy to do but some can take longer than others. On the other hand, some of them do not even look like techniques or exercises, they are move like tasks related to your 5 senses. Additionally, some grounding techniques are better for certain conditions, so I have lists of techniques for example, for anxiety.
What is a grounding technique?
Grounding is a way to distance yourself from an emotional condition. For example, you start thinking about some negative experience from the past. It is normal to experience flashbacks and other uncomfortable symptoms when remembering a trauma, but our brain not just pulls up the memories, it puts us into a an uncontrollable condition such as dissociation or spiraling. It can make your palms sweat, increase heart rate or cause rapid breathing. It is very difficult to get out of it on your own. Grounding technique will drag you out of that condition, bring you to the present moment and will not let your thoughts and feelings take over you.
Types of grounding techniques
There are 3 types of grounding techniques:
- physical for senses
- mental for mind
- soothing for self-compassion
For example, the 54321 grounding technique that I describe in another article is considered to be physical, because it involves our 5 senses: see, touch, hear, smell and taste.
In my other articles I provide exercises for all the 3 types. For now, just a few examples so you can understand how it works:
Physical techniques
Sense of taste, breathing exercises, feeling ground with your feet, relaxing bath, listening to music, focusing on some objects, hold ice, go for a walk or a run, listen to your surroundings, put your hands in water, do an exercise, for example jumping jacks.
Mental techniques
Mindfulness, meditation, looking at your situation objectively, imagine a safe place, name items, for example fruits or dog breeds, visualize your emotions.
Soothing techniques
Watch a funny comedy, get busy with your hobby, for example drawing or knitting, think of the things you like the most, spend some time with your pet, make fun plans, learn more about self-compassion, self-kindness.
Attention! As grounding techniques can involve physical activities, make sure that there is not harm for you during them. For example, if you have a sore leg, do not do jumping jack and such. Make sure that you are safe during applying the technique and make sure that you are in a safe location. Example, do not close your eyes if you are outdoors.
Interesting to know! Additionally, there is such a term as earthing, though as compare to the term grounding, it has direct meaning – for earthing you need to make an actual contact with the earth. For example, lie, sit or touch the ground.
When to use grounding techniques?
Grounding is known as an exercise for anxiety. But it can be used for many other conditions such as stress, dissociation, panic attacks, post-traumatic stress disorder (PTSD). Depending on a condition, different types of techniques can be used. It can help when you feel detached or disoriented. It can help during self-harm urges, substance use disorders, eating disorders, chronic pain, anger, nightmares.
Please note, The Office of Intramural Training and Education suggests to determine what technique you want to use and practice it in advance. During anxiety (or other conditions) it is difficult to try and pull out of your memory techniques, especially if they have multiple steps. As an option, you can keep a screenshot or a note on your phone with its description.
How to make grounding techniques work?
There are a few important moments to know, that will help you utilize grounding techniques the best way:
- Practice them before you need them
- Practice often and memorize steps
- Intervene early, as soon as first signs appear
- Don’t judge yourself if it feels silly or cringe
- Do not assign values to named items, don’t think how you feel about them
- Rate your distress from 1 to 10 before and after exercise
List of all articles about grounding techniques on my blog
Frequently Asked Questions
What if grounding methods do not work for me?
Grounding exercises that are provided my mental health resources and counselors might not work for everyone. It is suggested that if commonly recommended techniques do not work for you, try to brainstorm and see if you can find something for yourself. What distracts you well? What makes you feel good? What do you think can bring you to the present moment? Basically, remember that grounding is about getting back to the present moment and then you can get some ideas on what could work for you. Maybe solving a math problem or spelling words?
Attention! Grounding techniques can not be used instead of medication or counseling. If you think that you or someone you know is at risk, please contact 911 or local emergency services, your doctor or your therapist.
References:
U.S. Department of Health and Human Services. (n.d.). Oite blog – NIH office of intramural research. National Institutes of Health. https://oitecareersblog.od.nih.gov/2023/03/20/grounding-skills
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