Grounding Techniques Pt. 2

(Recap: 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.)

Grounding Through Movement

Engage in some sort of physical activity to help bring your attention to the present moment. This can include walking, stretching, Dancing, running up stairs, or any other exercise that allows you to reconnect with your body and the sensations it experiences. Notice your body begin to shift as the emotional energy drains.

Box Breathing

Pay attention to your breath as a way to anchor yourself in the present moment. Try taking slow, deep breaths, counting to four as you inhale, holding for four counts, exhaling for four counts, and holding for four counts. Focus on the sensation of your breath as it enters, is held, and leaves your body. Try repeating this process for 30-60 seconds until you feel ready to increase the time.

Grounding through Touch

Use touch as an activity to bring yourself back to the present moment. This could be by holding an ice cube, squeezing a stress ball, wrapping yourself in a blanket, petting your beloved animal, or laying on a heating pad. Ask yourself: Is it soft or hard? Heavy or light? Warm or cool? Think about the texture, color, and any other details or observations you can come up with to remain present.