Grounding Techniques

Grounding techniques are various strategies that help individuals feel more present and connected to the present moment. They can be particularly useful for managing anxiety, panic, dissociation, and stress.

5, 4, 3, 2, 1 Grounding

this is a simple calming technique that can connect you to the present moment by exploring your five senses. focus on 5 things you can see, 4 things you can feel, 3 things you can Hear, 2 things you can smell, and, lastly, 1 thing you can taste.

Visualization

Imagine yourself in a safe and peaceful place. Visualize the details of where you are. What does it look like? what are its sounds and smells? Is anyone / Anything else there? Allow yourself to become fully immersed in this visualization.

Mental Grounding

Engage your mind in a specific activity or task to redirect your attention and focus on the present moment. This could include counting backward from 100 by 3's, singing your favorite song lyrics, completing a puzzle, or doing word games.