Grounding Techniques for Trauma Survivors
Grounding techniques help trauma survivors manage distressing emotions by staying connected to the present moment. These exercises can provide a sense of safety and control.
1. 5-4-3-2-1 Sensory Grounding
- Identify 5 things you can see around you.
- Identify 4 things you can touch (e.g., fabric, texture, or an object).
- Identify 3 things you can hear (e.g., background noises, music, or nature sounds).
- Identify 2 things you can smell (e.g., coffee, flowers, or fresh air).
- Identify 1 thing you can taste (e.g., gum, tea, or a mint).
2. Physical Grounding
- Press your feet into the floor and notice the support beneath you.
- Hold onto an object with texture (like a stone or fabric) and focus on its details.
- Clench and release your fists to bring awareness back to your body.
3. Temperature Change Methods
- Hold an ice cube in your hand to bring immediate focus to physical sensations.
- Take a warm shower or wrap yourself in a blanket for comfort.
4. Visualization & Safe Space Imagery
- Close your eyes and imagine a safe, calming place—a beach, forest, or cozy room.
- Engage your senses by picturing colors, sounds, and textures of this space.
5. Breathing & Mantras
- Practice deep breathing with a focus on slow, intentional inhales and exhales.
- Repeat affirmations such as “I am safe in this moment” or “This feeling will pass.”
6. Movement-Based Grounding
- Engage in light stretching or yoga to reconnect with your body.
- Walk barefoot on grass or carpet to stimulate physical awareness.
7. Engaging in Creativity
- Doodle, paint, or play music to channel energy into a soothing activity.
- Engage in tactile activities like knitting, molding clay, or coloring.
8. Naming & Labeling Emotions
- Instead of suppressing emotions, label them: “I am feeling anxious, but I am still in control.”
- Acknowledge emotions without judgment and remind yourself they are temporary.
Using these grounding techniques regularly can help regain a sense of calm and security. If distress becomes too intense, seek support from your therapist or a trusted individual.