Grounding Techniques

Anxiety can be high when things are different or there is a major event that is hurting many going on. Therefore I thought I’d put some grounding techniques together. They can also be useful for people dissociating.

5,4,3,2,1

This technique gets you to focus on your senses. First think of five things they can see. Then four things you can touch. Three things you can hear. Two things you can smell. One thing you can taste. Try and focus on each fully.

Alphabet Lists

For this one it is useful to have pen and paper but not essential. The idea is to choose a topic, for example animals, and find one whose name begins with each letter of the alphabet. This can give you a new focus especially with the more difficult letters.

Item Focus

Choose an interesting item. It is good if it can fit in your hand but not essential. Focus fully on the item, describing it to yourself. You can do this in your mind, out loud or writing it down, whatever suits you. Focus on how it looks and feels. What do you notice about it? Does it change colour in the light? Is it smooth or rough? Are the edges straight?

Drawing Around Your Foot

This might sound a bit odd but try to imagine drawing around your foot. Think how you’d move your pencil around each part. How would it feel if the pencil touched your foot? What would it look like when it was done? What shapes to your foot had you not noticed before?

Listen To Music

This isn’t about the piece of music you choose. Listen to the music fully. If it has lyrics focus fully on what they are. Listen to see what different instruments are being used. Does it get louder or quieter in different places?

These are just a few grounding techniques I have learnt from various people and places. Not all of these may be helpful to you. It’s about finding what works for you. I hope there is something useful for you there. If you have other techniques feel free to share in the comments or on Twitter, Facebook or Instagram.