Grounding is a type of coping strategy designed to connect you to the present moment quickly. These are often used for anxiety attacks, PTSD flashbacks etc.

This works by simply using your 5 senses of sound, sight, touch, taste and smell, to connect you to the here and now.

Techniques can differ from person to person, and you will need to do some trial and error. What may work for you, may actually increase anxiety within another.

Here are some techniques we have encountered, and used personally...

The 5-4-3-2-1

Starting at 5 and work down, use your senses to note things around you ie 5 things you see, 4 you can hear, 3 you can touch, 2 you can smell and 1 that you can taste. You can alternate the senses to the numbers.

The Touchy Feely

Pick up and feel the texture, weight, temperature etc. Incorporate sight and look for colours, designs maybe even any damages/discrepancies.

The Pinger

A gentle ping of an elastic band around the wrist to cause a slight discomfort.

The Deep Breathing

Take a long, smooth inhale through your nose, and hold, and slowly release through your mouth. Feel each breath filling the lungs and then leaving the body.

The Musician

Listen to your favourite music, focusing on an individual instrument with each track.

The Puzzler

We have a world of puzzles available to us in our hands thanks to our smartphones. Select some hard problem solving activities and set out to complete.

We hope these can help, and would love to hear which helps you. Please feel free to share any other grounding techniques you use with us.

Grounding Techniques