Grounding techniques are strategies that can help someone manage traumatic memories or strong emotions. Examples include breathing exercises and focusing on the five senses.
The purpose of grounding techniques is to allow a person to step away from negative thoughts or flashbacks.
Techniques such as these can decrease the intensity of someone’s feelings or trauma by distracting them using the five senses.
Focusing on what they observe in the present environment can help people detach from the past.
This article explores some different types of grounding techniques.
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Different experts suggest different grounding techniques. The following sections describe how to do these.
Health service providers can guide people through grounding techniques. Alternatively, a person can direct themselves through the practice.
Step-by-step guide
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Although this approach is suitable for medical practitioners to use on patients, people can also use it on themselves or with another person.
To follow this grounding technique, a person can:
- Place the feet firmly on the ground.
- State the date and time.
- Take slow, deep breaths.
- State what they can observe in their present environment.
- Remind themselves that they are in a safe place right now.
- Observe their immediate surroundings and describe items in the room or environment.
To decrease the intensity of their feelings, a person can use visualization exercises or sensory diffusers. Some techniques include:
- visualizing turning down an emotional dial
- clenching their fist to hold on to the feelings, then letting them go when they release their fist
- visualizing a safe place through guided imagery
- distracting themselves
Achieving distraction from memories of the past may include trying different strategies. Some examples include:
- focusing on recent or future events, such as a to-do list for the day
- reminding oneself of their current safety
- touching a chair or wiggling the toes to remind oneself of the current reality
- counting or reciting something to return focus to the present
The five senses
When 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 people suggest that this technique can help them through panic attacks.
The technique uses the five senses. A person needs to:
- search for five things they can see
- search for four things they can touch
- search for three things they can hear
- search for two things they can smell
- search for one thing they can taste
Other sensory grounding techniques may include:
- smelling food or flowers
- holding an object, such as a rock or a leaf, in the hands
- listening to music or the noise of traffic outside
Some people may prefer practicing grounding techniques outside since there is more to see, hear, touch, and smell outdoors. There is also more freedom to move around than indoors.
Breathing exercises
Focusing on breathing — consciously inhaling through the nose and exhaling through the mouth — is an effective strategy for returning to the present.
A person can enhance the focus of these breathing exercises by placing their hands on their abdomen and watching them move up and down with the breath.
Some people may require a combination of grounding strategies to return to the present, particularly if their thoughts and feelings are very intense.
Learn moreLearn more about breathing exercises and mindfulness.
Experts suggest grounding techniques can help people experiencing panic or trauma flashbacks. Behavioral health service providers can use these techniques to help calm individuals.
Grounding techniques are particularly useful for those with post-traumatic stress disorder (PTSD), dissociation, panic attacks, or anxiety.
Some people refer to a specific grounding technique called “earthing.” Earthing, similar to grounding techniques, can help bring the body and mind back into contact with the earth by having physical contact with the ground.
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People who experience trauma from past events may require medical attention, and some may also need medication. This is because traumatic memories can affect a person’s daily activities and relationships.
Grounding techniques may work for some people, but validated treatments, such as cognitive behavioral therapy (CBT), may be more effective for others.
People need to avoid self-diagnosing and self-treating mental health conditions. If a person believes they have a mental health condition, they need to seek medical attention for diagnosis.
With the help of a doctor, individuals can explore the most effective treatment plan to help manage their mental health.
Grounding techniques may help people with anxiety or post-traumatic stress disorder (PTSD). The purpose of grounding techniques is to return the person to reality during a panic attack or traumatic flashback.
Focusing on the present surroundings can help people become more aware of their safe reality and start to feel calmer.
Grounding techniques tend to involve using the five senses to become aware of the present surroundings. For example, listening to traffic sounds or touching a plant can help people connect with the environment and disconnect from upsetting memories or emotions.
Although grounding techniques may work for some people, doctors have not established clear guidelines for their use.
People need to seek medical attention if they believe that they have a mental health condition. Together with a doctor, a person can develop an effective treatment plan.