After a trauma, it’s normal to experience flashbacks, anxiety, and other uncomfortable symptoms. Grounding techniques help manage these symptoms by shifting attention away from thoughts, memories, or worries and refocusing on the present moment.
Try the 5-4-3-2-1 Technique
This technique encourages you to take in the details of your surroundings using each of your senses. Try to notice small details that your mind would usually tune out, such as distant sounds or the texture of an everyday object.
- 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’ve never noticed before.
- 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’re sitting in. Pick up an object and examine its weight, texture, and other physical qualities.
- 3 things you can hear – Pay attention to sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees rustling in the wind.
- 2 things you can smell – Notice smells in the air around you, like an air freshener or freshly cut grass. You could also look for something with a scent, such as a flower or an unlit candle.
- 1 thing you can taste – Keep some gum, sweets, or a small snack to hand. Pop one in your mouth and focus closely on the flavour.
Categories
Choose at least three categories and name as many items as you can in each one, spending a few minutes on each.
For a variation, try naming items alphabetically – for the fruits and vegetables category, for example, you might say “apple, banana, carrot,” and so on.
Body Awareness
This technique brings you into the here and now by directing your focus to physical sensations. Pay close attention to what you feel at each step.
- Take 5 long, deep breaths in through your nose and exhale through pursed lips.
- Place both feet flat on the floor. Wiggle your toes, then curl and uncurl them several times. Spend a moment noticing the sensations in your feet.
- Stomp your feet on the ground several times, paying attention to the sensations in your feet and legs as they make contact.
- Clench your hands into fists, then release. Repeat 10 times.
- Press your palms together firmly and hold for 15 seconds, noticing the tension in your hands and arms.
- Rub your palms together briskly and notice the sound and warmth this creates.
- Reach both arms above your head as if stretching for the sky. Hold for 5 seconds, then 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
Mental exercises are a discreet and easy way to take your mind off uncomfortable thoughts and feelings, and can be used at almost any time or place. Have a go with a few to find what works best for you.
- Name all the objects you can see.
- Describe the steps involved in something you know how to do well – such as shooting a basketball, preparing your favourite meal, or tying a knot.
- Count backwards from 100 in sevens.
- Pick up an object and describe it in detail – its colour, texture, size, weight, scent, and anything else you notice.
- Spell your full name backwards, then do the same for three other people’s names.
- Name all your family members, their ages, and one of their favourite activities.
- Read something backwards, letter by letter, for at least a few minutes.
- Picture an object in your mind and “draw” it mentally or trace it in the air with your finger – try your home, a vehicle, or an animal.
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