What are grounding techniques?

Grounding techniques are a tool to help pull you out of negative flashbacks or panic attacks.

You can use grounding techniques in your day-to-day life when you’re going through a difficult time. They can distract you from anxious thoughts and feelings and bring you back to the present moment. Grounding techniques have been helpful for some individuals suffering from chronic stress, depression, anxiety disorders, or post-traumatic stress disorder (PTSD)).

Grounding techniques to try

Here are some grounding techniques to try next time you feel stressed or anxious.

Physical grounding techniques:

1. Place your hands in a bowl of warm water, followed by a bowl of cold water. Repeat this while paying attention to how your hands feel.
2. Practice deep, slow breathing, focusing on the exhalation portion of your breaths.
3. Take a short walk in nature without your phone or music devices. Focus on the various sounds of nature you can hear around you.
4. Perform a body scan where you focus on each area of your body one at a time. Pay attention to physical sensations, such as pressure for pain, and identify where these feelings come from. For example, can you feel the pressure of the chair on your buttocks and legs? Do you have your legs crossed on the floor, causing pressure on your ankles and feet?
5. Play with your pet or snuggle up with them on the sofa.

Mental grounding techniques:

1. Practice visualization, where you create an imaginary scenario in your head. Focus on all of the minor details, such as the clothes you’re wearing and the things you can see, smell, and hear around you in your imaginary world.
2. Recite or memorize something to distract your mind from negative thoughts.
3. Look at old photos to reminisce on positive memories.
4. Recite positive affirmations to yourself, either in your head or out loud.
5. Observe or describe what’s happening around you in as much detail as possible, taking note of what all five of your senses are picking up.