13 Effective Grounding Techniques For Anxiety And Trauma

grounding techniques

Grounding Techniques: What Are They?

Grounding Techniques are nothing but different types of mental and physical activities that help individuals cope with stress, anxiety, and trauma. These grounding techniques help people to focus more on the present event rather than the past.

The main purpose of these grounding techniques is to let a person take their focus away from worries and negative thoughts, and flashbacks. Techniques such as these, when practiced regularly, will lessen the intensity of an individual’s feelings and distract them.

Over the years, many mental and behavioral health experts have recommended using grounding techniques in people with high levels of anxiety, stress and people who have been through traumatic experiences.

How Grounding Techniques Work?

Grounding Techniques use all the five senses such as sight, sound, smell, taste, and touch to connect individuals with the present then and there immediately. They help you to connect with the present moment instantly and reduces the chances of stepping Into negative thoughts or flashbacks.

However, these techniques are highly personal. What works for one person may sometimes trigger flashbacks or anxiety in another person. Therefore, it is very important to do a trial check to determine what is best for you.

Even while developing the grounding techniques, an individual needs to pay close attention to what coping mechanisms had already helped them get through anxiety and stress to build techniques centered around them or even use them as grounding techniques.

Grounding Techniques: Where Can We do Them?

The answer to the above question is ‘anywhere.’ The best thing about grounding techniques or coping techniques is that they can be done at any place at any time. It could be our home or in public, but once an individual starts experiencing the flashback or any dissociation from the present, grounding techniques can be used to bring back the focus to the present immediately.

Physical Grounding Techniques

There are both physical as well as mental ways to ground individuals. Some of the physical grounding techniques include:

1. Breathing Exercises


Focused breathing is one of the most popular and easiest grounding techniques for relaxation. One of the most well-known breathing exercises is the 4-4-4 technique: where you will breathe in 4 seconds, hold it for 4 seconds and then breathe out for 4 seconds and this same pattern will go on until you feel relaxed.

While doing so, one can also tighten the muscles and release them while breathing, all while the focus is still on their breath and practicing mindfulness in the whole process.

2. Focusing On Your Feet


The goal of this grounding technique is to bring attention to your feet.

This technique requires you to:

  • Place both the feet on the ground
  • Wiggle your toes
  • Curl and uncurl your toes several times
  • Now, notice the sensations in your feet

This grounding can also be practiced while walking or sitting in a chair and the main aim of this is to bring about the neutral physical sensation, which helps to feel more connected to the present moment, according to experts.

3. Rubbing Your Hands Together


Rubbing your hands together or clapping with both your hands is also one of the grounding techniques that help with anxiety and trauma.

When you rub your hands together, a sense of warmth arises out of it, which helps with anxiety. Apart from these two grounding techniques, squeezing your fists also greatly helps with anxiety in many cases.

4. Splashing Cold Water


Another effective one among other grounding techniques is splashing cold water on your face and hands. The reason for using this method, according to experts, is that it shocks your body and persuades it to notice something.

Also, the quick temperature change will help you bring your sensation back into your body in the present moment, thereby redirecting all your emotions and instead focusing on the cold water sensation.

5. Light A Scented Candle


Smelling things that are pleasant and appealing helps you to relax greatly. Various studies have shown smelling essential oils such as lavender are set to have therapeutic effects on us and greatly helps people suffering from anxiety, stress, and trauma.

6. Stretching/Exercising


Exercising or stretching also gets way to release your emotions and get rid of negative energy from your body, whether a simple stretch or a long run on your favorite path will bring you back from the senses away from the panic.

7. Mindfulness Exercises

This mindfulness exercise, also known as the ‘5-4-3-2-1’ exercise, takes you into the details of your surroundings using each one of your senses and redirects your focus and attention towards the present moment.

How To Practice This Technique?

  • List out 5 things you can See: Watch out for the objects around you, or the patterns or textures on the ceiling or the way light is reflected off a surface around you, and all those things you have never noticed before.
  • List out the 4 things you can Feel: Pay attention to the way your clothing feels on your body, the feeling of the chair you are leaning on, or pick up an object near you and look out for its texture, weight, and physical qualities.
  • List out 3 things you can Hear: Notice the sounds that your mind chose to ignore, such as the sound of the fan, the ticking clock, traffic outside, and so much more.
  • List out 2 things you can Smell: Try and notice the smells in your environment. It could be the smell of a room freshener, perfume, scent of a flower, or an unlit candle.
  • List out 1 thing you can eat: Anxiety or not, and it is always a good habit to carry candy, gum, or a few snacks along with you wherever you go. Whenever a feeling of uneasiness enters your body, immediately pop one into your mouth and redirect your focus on the flavors in your mouth.

Mental Grounding Techniques

Mental grounding techniques use mental distractions to turn away your focus from negative thoughts and bring them back to reality. Some of the popular mental grounding techniques include:

1. Doing Simple Math


Even if you are a math person or not, this mental grounding technique is for everyone. Numbers have the ability to bring your whole attention towards it. If you suddenly feel the uneasy feeling creeping inside you, instantly try:

  • Counting backward from 100 to 0.
  • Going through the multiplication tables in your head
  • Choosing a particular number and thing of many other ways you can arrive at the number, suppose if the number is 10 (5×2=10, 7+3 = 10, 10-5=10)

2. Recite A Poem Or Song


Reciting something is also an effective grounding technique that helps with stress and anxiety. This technique requires you to think of a familiar poem, song, or passage from a book that you know by heart.

The next step is to recite it inside your head slowly, and when you do it, visualize every word as you would see them on the page and pay more attention to the shape of these words on your mouth and your lips as you say it aloud.

3. Play Memory Games


Look into a photo or picture for about 10 to 15 seconds, then turn it away and try to recreate the same picture in your mind by recollecting as many details as possible.

This same technique can be done by looking at a nearby building or landscape too. Memory games greatly help your mind by trying to center your mind towards the present moment.

4. Categorize Things


This technique is different from the other grounding techniques as it involves organizing and categorizing information in your mind.

Whenever you want to redirect your focus towards the present moment, choose any two categories, such as flavors or cricket teams and try to list as many things from every category as you can within a minute or two.

5. List All Positive Things


This grounding technique is all about being grateful for all things in our life. It requires you to recall and write any 4 or 5 things that we are grateful for in our everyday life. By briefly visualizing them or thinking about them themselves will bring a sense of warmth and joy within us.

It could be a close friend or even a pet who has played a big role in our lives.

6. Make Yourself Laugh


Laughing your heart out has never gone wrong in any situation, and this technique is also about laughing wholeheartedly. It could be laughing at a silly joke you just made in your head or making yourself laugh at a funny animal video, or even watching a TV show you very much enjoy.

It could be anything that makes you laugh your heart out, all while wading your negative thoughts away.

Read more about the other different grounding techniques

To a great extent, grounding techniques help people with anxiety, stress, and trauma, and their main purpose is to bring a person back to reality in case they are having panic attacks or traumatic flashbacks by making them focus more on the present.

Though grounding techniques work for people in most cases, in some cases, they don’t, and doctors have not established a clear set of guidelines regarding the use of these techniques.

People with severe mental health problems should seek professional help to develop an effective treatment plan.

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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