Grounding Techniques
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Grounding techniques are tools to help you reconnect with the present when you’re feeling anxious, panicked, or experiencing flashbacks and nightmares. In those moments, it can be hard to think of what to do. Writing a step-by-step “calming plan” can make a big difference.
Tip: Try new techniques for the first time when you’re calm. That way, they’ll be familiar when you really need them.
Make Your Own Grounding Plan
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Choose a few techniques that feel good and safe for you.
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Write them down in a to-do list or step-by-step plan you can keep on your phone or in a notebook.
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Practice some of these techniques while calm so they feel easier to use during panic or stress.
Physical Sensations
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Put your hands in cold water or hold an ice cube.
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Squeeze something soft like a blanket or stuffed animal.
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Hold a favourite item, like a stim toy or keepsake.
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Pick up and feel items around you. Focus on texture and weight.
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Put your hand over your heart and breathe: Inhale through your nose for 4 seconds, exhale through your mouth for 6 seconds.
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Cuddle or pet an animal if you can.
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Keep sensory items around, like bubble wrap, for tactile grounding.
Taste
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Eat or drink something with a strong taste (sour, spicy, or minty).
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Chew gum or suck on a mint.
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Let chocolate or candy melt in your mouth slowly, focusing on the texture and taste.
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Drink a hot or cold beverage.
Tip: Be mindful if you’re heavily panicked or dissociated to avoid choking.
Sight
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Look around the room and name 5 things you can see.
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Notice colours, textures, and patterns.
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Flip through photos you enjoy.
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Read something comforting or engaging.
Scent
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Smell a favourite essential oil, perfume, or body spray.
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Sniff something comforting like a favourite food or candy.
Safety note: Avoid lighting candles if you risk dissociating too much to remember them.
Sound
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Listen to music, nature sounds, or a non-triggering show.
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Notice and name the sounds in your environment.
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Call a friend or listen to voice recordings from someone you trust.
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Listen to an audiobook or read out loud.
Other Grounding Tools
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Try the 5-4-3-2-1 method (Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste.) [Click Here] to go to my blog post on the topic.
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Use an anchoring phrase like:
“My name is ___. I am ___ years old. I live in ___. I am safe.” -
Practice breathing exercises.
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Use a soothing or distracting app (colouring apps, games, or calm activities).
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Engage in gentle activity, like a walk.
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Remind yourself: “Even if it doesn’t feel like it right now, I am going to be okay.”
Final Encouragement
Even if grounding feels hard at first, the more you practice, the easier it gets. You’ve gotten through tough moments before, and you can do it again. I believe in you. I hope you believe in you, too.