Grounding is a technique that helps keep someone in the present. They can help to reorient a person to the here-and-now and to stay in the present Grounding skills can be helpful in managing overwhelming feelings or intense anxiety. They help someone to regain their mental focus from an often intensely emotional state.
Grounding Exercise #1:
Begin by tracing your hand on a piece of paper and label each finger as one of the five senses. Then take each finger and identify something special and safe representing each of those five senses. For example: Thumb represents sight and a label for sight might be butterflies or my middle finger represents the smell sense and it could be represented by lilacs. After writing and drawing all this on paper, post it on your refrigerator or other safe places in the home where it could be easily seen and memorize it. Whenever you get triggered, breathe deeply and slowly, and put your hand in front of your face where you can really see it – stare at your hand and then look at each finger and try to do the five senses exercise from memory.
Grounding Exercise #2:
• Keep your eyes open, look around the room, notice your surroundings, notice details.
• Hold a pillow, stuffed animal or a ball.
• Place a cool cloth on your face, or hold something cool such as a can of soda.
• Listen to soothing music
• Put your feet firmly on the ground
• Focus on someone’s voice or a neutral conversation.
Grounding Exercise #3:
Here’s the 54321 “game”
• Name 5 things you can see in the room with you. • Name 4 things you can feel (“chair on my back” or “feet on floor” or "breeze on my face")
• Name 3 things you can hear right now (“fingers tapping on keyboard” or “birds chirping")
• Name 2 things you can smell right now (or, 2 things you like the smell of)
• Name 1 good thing about yourself
Grounding Exercise #1:
Begin by tracing your hand on a piece of paper and label each finger as one of the five senses. Then take each finger and identify something special and safe representing each of those five senses. For example: Thumb represents sight and a label for sight might be butterflies or my middle finger represents the smell sense and it could be represented by lilacs. After writing and drawing all this on paper, post it on your refrigerator or other safe places in the home where it could be easily seen and memorize it. Whenever you get triggered, breathe deeply and slowly, and put your hand in front of your face where you can really see it – stare at your hand and then look at each finger and try to do the five senses exercise from memory.
Grounding Exercise #2:
• Keep your eyes open, look around the room, notice your surroundings, notice details.
• Hold a pillow, stuffed animal or a ball.
• Place a cool cloth on your face, or hold something cool such as a can of soda.
• Listen to soothing music
• Put your feet firmly on the ground
• Focus on someone’s voice or a neutral conversation.
Grounding Exercise #3:
Here’s the 54321 “game”
• Name 5 things you can see in the room with you. • Name 4 things you can feel (“chair on my back” or “feet on floor” or "breeze on my face")
• Name 3 things you can hear right now (“fingers tapping on keyboard” or “birds chirping")
• Name 2 things you can smell right now (or, 2 things you like the smell of)
• Name 1 good thing about yourself