Grounding techniques are useful for settling ourselves when we’re feeling overwhelmed. If you find yourself stuck with strong emotion, these simple and powerful techniques take just a few minutes and can be practiced at any time. Grounding techniques can help you to feel anchored in the present and restore balance in your body and mind.
Sensory Awareness and Cognitive Awareness Grounding Techniques
Grounding techniques are centered around using your senses and cognitive awareness as a technique to regain control of your body when you are feeling anxious, stressed, or overwhelmed by a situation when a disassociation appears. When utilizing grounding skills for managing anxiety or other overwhelming feelings, you can expect to be in the present. These skills are part of an essential treatment technique for trauma therapists and anyone who struggles with trauma, PTSD, or dissociative disorders.
Sensory Awareness Grounding Technique
The sensory awareness grounding technique is about filling your awareness with the sensory experience. Keep your eyes open, look around the room, notice your surroundings, notice details. Hold a pillow, stuffed animal, or a ball. Place a cool cloth on your face or hold something cool such as a can of pop, next, listen to music. Put your feet firmly on the ground, dial in on a voice or a neutral conversation, white noise. Name one good thing about yourself.
Cognitive Awareness Grounding Technique
The cognitive awareness grounding technique is about taking the time to orient yourself properly in your current place and time by asking yourself some or all of these questions:
- Where am I?
- What is today?
- What is the date?
- What is the month?
- What is the year?
- How old am I?
- What season is it?
Be Grounded in the Present
There are a variety of dissociative experiences that can mentally take us away from our experience of the present moment. A flashback or a recurring memory can be extremely distressing and some people can often feel like they are losing their minds because of these involuntary experiences. Grounding is all about casting off those losses of touch and reconnecting with the present moment.
Grounding Techniques are Individual
While there are a number of examples of the various grounding techniques that exist, feel free to tailor the grounding technique closest to your personality type, and let it fit your needs. Or you can even create your own grounding technique entirely. A grounding exercise is about supporting you in whatever way is best for you. If grounding doesn’t work for you, take advantage of the Wellthy Mood Journal to help with a creative solution to achieve a stable and healthy mood.