Let’s Talk About Grounding

 Grounding, sometimes called anchoring, is a practice designed to pull you away from the then- and-there that is often consumed with anxiety, unwanted memories, worries, flashbacks, and challenging emotions and bring you into the here-and-now.

Grounding is considered a bottom-up approach as it works through the body to change the brain. Bottom-up techniques can be utilized in de-activating the fear center of the brain while further strengthening the cortical structures, the thinking center, of the brain. Grounding is a highly personal experience.

Grounding techniques can be added to your toolbox of coping strategies to help reconnect and regulate you and your body into the present moment. These specific techniques typically rely on your five sense and require little to no equipment. Therefore, you can use these techniques anywhere with your body and mind.

Grounding Technique Examples:

Mental Grounding 

1.      Play the Categories Game 

Ask yourself a question that has several answers:

• Name as many states as you can

• Name as many soda brands as you can

• Name as many cities as you can

• Recite the alphabet backward

2.     Counting 

• Count backward by 7, starting at 100

3.     Pick up an object and describe it in detail

• Describe its color, texture, size, weight, scent, and any other qualities you notice

4.     Name all your family members, their ages, and one of their favorite activities

5.     Think of your favorites

• Think of your favorite color, animal, season, food, time of day, a TV show.

• Name them all out loud. 

Physical Grounding 

1.     5 4 3 2 1 technique (mental and physical)

With your eyes open, look and name:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

2.     Make a cup of tea, coffee, or hot chocolate

• Complete each step with exactness, noticing every movement your body makes; your

fingers grasping the handle of the pot, the coldness of the nozzle as you turn on the

water. When you are done, mindfully sip the beverage while seated somewhere

calming and relaxing.

3.     Jump up and down 10 times and repeat 3 times

4.     4-7-8 breathing

• Breathe in through your nose for a count of 4. Hold the breath for a count of 7. Slowly

exhale through your mouth for a count of 8. Note: if this is difficult you may reduce the

numbers while maintaining the elongated exhale (i.e. 3-6-7). 

5.     Turn up the radio or blast your favorite song and dance 

6.     Carry a grounding object in your pocket

 Find a small object (rock, ring, coin) that you can touch whenever you feel

 unpleasant emotions rising.

7.      Notice your body

• Focus on the weight of your body in the chair or on the ground

• The wiggling of your toes in your socks

• The feel of your back against the chair or ground

• Notice what feels tense and tune into it

8.     Cool your body

• Grab ice and hold it in your hands focus on the temperature 

• Run your hands under cold water

• Stick your head in the freezer (yes, seriously!) 

9.     Go for a walk and stay mindful

                Pay attention to the trees, leaves, and nature in your surroundings.

It is important to remember, what may work for one person may not work for another. Thus, it is recommended you use trial and error in a safe space to figure out what grounding techniques work best for you. Furthermore, working on grounding takes dedication and, similar to any other skill, practice. Practice such techniques as often as possible in a calm state so that when your emotions become heightened, you feel confident to lean on these tools from your toolbox.

Authored by: Katlyn Watt