After a trauma, it’s normal to experience flashbacks, anxiety, and other uncomfortable symptoms. Grounding techniques help control these symptoms by turning attention away from thoughts, memories, or worries, and refocusing on the present moment.
In this article, you will learn four powerful grounding techniques for managing the symptoms of trauma.
5-4-3-2-1 Technique
Using the 5-4-3-2-1 technique, you will purposefully take in the details of your surroundings using each of your senses. Strive to notice small details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object.
👀 What are 5 things you can see?
Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.
hand
What are 4 things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities.
👂🏾 What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.
nose
What are 2 things you can smell? Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle.
👄 What is 1 thing you can taste? Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavours.
Body Awareness
The body awareness technique will bring you into the here and now by directing your focus to sensations in the body. Pay special attention to the physical sensations created by each step.
Take 5 long, deep breaths through your nose, and exhale through puckered lips.
Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.
Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.
Clench your hands into fists, then release the tension. Repeat this 10 times.
Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
Rub your palms together briskly. Notice the sound and the feeling of warmth.
Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.
Take 5 more deep breaths and notice the feeling of calm in your body.
Mental Exercises
Use mental exercises to take your mind off uncomfortable thoughts and feelings. They are discreet and easy to use at nearly any time or place.
Overall, the combination of distraction, cognitive stimulation, relaxation, mindfulness, and increased sense of control can contribute to a more positive mental state and improved overall well-being after engaging in these mental exercises.
Experiment to see which works best for you.
Name all the objects you see.
Describe the steps in performing an activity you know how to do well. For example, how to shoot a basketball, prepare your favourite meal, or tie a knot.
Count backwards from 100 by 7.
Pick up an object and describe it in detail. Describe its colour, texture, size, weight, scent, and any other qualities you notice.
Spell your full name, and the names of three other people, backwards.
Name all your family members, their ages, and one of their favourite activities.
Read something backwards, letter-by-letter. Practice for at least a few minutes.
Think of an object and “draw” it in your mind, or the air with your finger. Try drawing your home, a vehicle, or an animal.