Do you struggle with an anxiety disorder, or Post Traumatic Stress Disorder (PTSD)? Do you find yourself detaching from reality often? Do you struggle with flashbacks, negative thoughts, unwanted memory, distressing emotion, and dissociation?
If you answered yes to one or more of these questions, you may discover grounding to be a useful tool. If you have heard of mindfulness, you probably have an idea of what grounding techniques are. If you are wondering how you could benefit from grounding techniques, keep reading.
WHAT IS GROUNDING?
Grounding techniques is a form of mindfulness, and a coping strategy used to help bring your mind and body back to the present. The purpose of grounding techniques is to help reorient you to the here and now. It also helps reduce intense feelings by using the five senses; sound, touch, smell, taste, and sight to connect you with the present moment.
HOW TO GET GROUNDED USING YOUR 5 SENSES:
Remind yourself that you are in a safe space.
Place both feet flat on the floor. Sit up straight, feeling the chair against your back, feel your feet touching the floor.
Inhale slowly while counting to 5. Then exhale completely to a count of 5. Repeat this 2-3 times or as you see fit.
Using your senses, say out loud 5 things you see, 4 things you hear, 3 things you can feel, 2 things you can smell, and something you can taste.
You can also use distractions like music, watching TV, pet therapy, shopping, or you can reach out to a loved one.
If you struggle with anxiety, panic attacks, PTSD, or any other condition that could benefit from grounding techniques and mindfulness, refer back to your therapist for more recommendations.
