Grounding techniques: a step-by-step guide and methods

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 Grounding techniques: a step-by-step guide and methods



Grounding techniques are strategies that can help manage both of your traumatic memories or multiple emotions. The goal of grounding techniques is to allow both of you to move away from the negative.


Introduction to grounding

Place your feet firmly on the ground.

1. Enter the date and time.

2. Take slow, deep breaths.

3. Say what they can observe in their current environment.

4. Remind yourself that they are in a safe place now.

5. Observe their immediate surroundings and describe objects in the room or surroundings.

To reduce the intensity of their feelings, a person may use visualization exercises or sense diffusers. Some techniques include:

visualizing silencing the emotional shield

clenching your fists to hold on to your feelings, and then letting go of your fists when they let go

visualizing a safe place with an imaging guide

distracting myself

Distracting from past memories may involve trying different strategies. Here are some examples:

focusing on recent or future events, such as a to-do list for the day

recalling their current safety

touching a chair or moving your fingers to remind yourself of the current reality

counting or reciting something to focus on the present








Five senses

By practicing grounding techniques, people can focus on the five senses: sight, touch, hearing, taste, and smell.

One useful grounding technique reported by people with bipolar disorder is the 5-4-3-2-1 technique. Some have suggested that this technique may help them survive a panic attack.

The technique uses the five senses. The person should:

look for five things they can see

look for four things they can touch

look for three things they can hear

look for two things they can feel

look for one thing they can try

Other sensory grounding techniques may include:

smelling of food or flowers

holding an object such as a stone or a leaf in your hands

listening to music or outside traffic noise

Some people prefer to practice grounding techniques outdoors because there is more to see, hear, touch and smell outside. There is also more freedom of movement than indoors.

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