Trauma-Informed Grounding Techniques
Take 5
Using all of your senses is one technique for grounding and bringing you back to the present moment.
Look: Find 5 things that you can see around you and say what they are out loud.
Touch: Touch 4 things that are near you. It could be water, ice, feeling your feet on the floor, or objects near you.
Listen: What do you hear around you? Hone in on 3 different sounds you hear.
Smell: Notice scents around you. Try to identify 2 smells in your vicinity.
Taste: If you’re able, savor 1 food item. Notice the texture and flavor.
Breathe
Breathwork can work wonders for grounding. You might practice 9D breathwork, diaphragmatic breathing, box breathing, or any breathing method where you breathe out for longer than you breathe in. This slows your breathing and calms the nervous system. For instance, breathe in for 4 counts, hold your breath for 7 counts, and breathe out slowly for 8 counts.
Practice Mindfulness Meditation
Mindful meditation can help ground you in the present moment and help you identify your feelings. Body scans, guided meditation walks, guided imagery, observing thoughts meditation, and mindful listening are just a few of the methods you can use for grounding.
Move
Grounding through movement is another effective technique. If the situation allows, doing yoga, taking a walk, doing jumping jacks, jumping rope, dancing, jumping in place, or stretching your body by section can help soothe and pull away from intrusive thoughts.
Use Your Mind
Mental grounding techniques can also be helpful. Recite a poem, or movie lines, or sing a song. You can also think of lists in categories, such as types of 4-legged animals, countries of the world, or types of desserts, for instance.
Pet an Animal
The value of emotional support animals is real. Research has proven that petting an animal or even watching a cute or funny animal video can boost moods. Specifically, petting an animal is an effective grounding method.
Find a Grounding Object
Another helpful grounding technique is to find a small object that brings you comfort and keep it with you. It could be a smooth rock, a shell, a small piece of soft fabric, or any other object that you can touch when you’re feeling triggered.
Help for Trauma Near Me
If you’re ready to embark on your journey to healing from a past trauma, contact us at Lighthouse Healing Center. We are here to support you along the way, standing out as a beacon of light with a holistic and comprehensive approach to trauma recovery in Mississippi. Our mental health professionals offer various services to help you find solace and empower you along your way to a brighter, resilient future. Take the first step and call or click today; seeking help is a testament to your strength!
