51+ Grounding techniques for dissociation, shame, anxiety & anger.

What is grounding?

Grounding is a collection of techniques used in therapy to help individuals reconnect with the present moment when experiencing overwhelming emotions or dissociation. Dissociation is a mental process where a person disconnects from their thoughts, feelings, memories, or sense of self.

Grounding techniques can involve:

• Physical sensations: Focusing on the feeling of your feet on the floor, the texture of an object in your hand, or the temperature of the air on your skin.
• Mental exercises: Listing objects in the room, counting backwards, or describing a familiar object in detail.
• Soothing activities: Listening to calming music, engaging in gentle exercise, or practicing mindfulness.

These techniques help to anchor a person in the here and now, reducing the intensity of distressing symptoms and promoting a sense of stability and control. These techniques are really important to keep you within your window of tolerance when you feel emotionally turbulent.

Here are 100 ideas for grounding, a technique that helps you reconnect with the present moment and detach from overwhelming thoughts or emotions. Pick whatever works for you and make it your own by adapting it to your own circumstances.

Sensory Grounding Techniques

1. 5-4-3-2-1 Method: Notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
2. Focus on your breath: Pay attention to the sensation of each inhale and exhale.
3. Feel your feet on the ground: Notice the pressure, texture, and temperature.
4. Hold a grounding object: Carry a small object with a unique texture (stone, shell, fabric) and focus on its sensations.
5. Listen to your surroundings: Identify individual sounds, near and far.
6. Savour a taste: Slowly eat a piece of fruit or candy, paying close attention to the flavour and texture.
7. Smell something strong: Inhale the scent of coffee, essential oil, or a spice.
8. Touch different textures: Explore the feeling of various fabrics, surfaces, or natural elements.
9. Take a cold shower or splash water on your face: Focus on the sensation of the water on your skin.
10. Walk barefoot on grass or different textures: Pay attention to the feeling of the ground beneath your feet.

Mental Grounding Techniques

1. Describe your surroundings: Observe and mentally list details about the environment.
2. Mental math: Perform simple calculations or count backwards from 100.
3. Recite a poem or lyrics: Focus on the words and their rhythm.
4. Name categories: List types of animals, foods, or countries.
5. Play a memory game: Observe a scene for a minute, then try to recall as many details as possible.
6. Read a book or article: Engage your mind in the story or information.
7. Plan an activity: Think about the steps involved in a future task or event.
8. Describe an object in detail: Focus on its shape, colour, texture, and function.
9. Use affirmations: Repeat positive statements to yourself, such as “I am safe” or “I am enough”.
10. Engage in a conversation: Focus on the words and nonverbal cues of the other person.
11. Call a supportive friend: speaking to a friend, even if you don’t talk about what’s bothering you, can help you regulate.

Physical Grounding

1. Stretching: Gently stretch different muscle groups, noticing the physical sensations.
2. Progressive muscle relaxation: Tense and release different muscle groups in sequence.
3. Yoga or Tai Chi: Practice mindful movement and focus on your body’s position.
4. Dance: Move your body freely to music, paying attention to the rhythm and your physical sensations.
5. Exercise: Engage in physical activity that requires focus and coordination.
6. Deep breathing exercises: Practice diaphragmatic breathing or box breathing.
7. Take a walk: Pay attention to your surroundings and the sensation of your feet hitting the ground.
8. Clench and release your fists: Focus on the tension and release in your hands.
9. Hug a loved one or pet: Feel the physical connection and warmth.
10. Massage your hands or feet: Pay attention to the pressure and sensation on your skin.

Creative Grounding

1. Draw or doodle: Express yourself through art without judgment.
2. Write in a journal: Explore your thoughts and feelings in a free-flowing way.
3. Play a musical instrument: Focus on the sounds and rhythm you create.
4. Listen to music: Pay attention to the melody, lyrics, and instruments.
5. Engage in a hobby: Immerse yourself in an activity that you enjoy and find calming.
6. Cook or bake: Focus on the steps involved and the sensory experience of the ingredients.
7. Gardening: Connect with nature and the process of nurturing plants.
8. Photography: Capture moments of beauty and focus on the details of your surroundings.
9. Knitting or crocheting: Engage in repetitive movements and create something tangible.
10. Origami: Fold paper mindfully and focus on the intricate patterns.

Soothing Grounding

1. Spend time in nature: Immerse yourself in the sights, sounds, and smells of the natural world.
2. Watch the clouds moving: Observe the movement and patterns in the sky.
3. Listen to calming sounds: Play nature sounds, ambient music, or white noise.
4. Take a warm bath: Relax your muscles and focus on the sensation of the water on your skin.
5. Light a candle: Watch the flame and focus on its movement and light.
6. Drink a warm beverage: Savour the taste and warmth of tea or hot chocolate.
7. Cuddle with a pet: Enjoy the physical touch and unconditional love of an animal companion.
8. Spend time with loved ones: Connect with people who bring you comfort and support.
9. Watch a comforting movie or TV show: Engage in a familiar and enjoyable story.
10. Yoga Nidra: This is a kind of relaxed state between waking and sleeping. You can find guided audios on YouTube and Insight Timer.

Mindfulness Grounding

1. Mindful walking: Pay attention to each step you take and the sensations in your body.
2. Mindful eating: Focus on the taste, texture, and smell of your food without distractions.
3. Mindful breathing: Observe your breath without trying to change it. An additional technique here is to centre your awareness away from your head, just below your belly button. This is a technique from Tsokni Rinpoche in his recent book: Why We Meditate
4. Body scan meditation: You can find plenty of body scan meditations on the Insight Timer app
5. Loving-kindness meditation: Say phrases with intention such as “May I be safe, be happy, healthy, feel at ease.“
6. Gratitude practice: Reflect on the things you are thankful for in your life, or excited about, looking forward to etc. anything that brings positive affect.
7. Observe your thoughts without judgment: Notice your thoughts come and go without getting carried away by them.
8. Focus on the present moment: Pay attention to what is happening right now, as best you can. When your attention wanders (it will) then come back to the breath. Also look up the French Press Technique
9. Engage in a mindful activity: Choose an activity and do it with complete attention, such as washing dishes or folding laundry.
10. Practice acceptance: Acknowledge your thoughts and feelings without trying to change them.

Spiritual Grounding

1. Prayer or meditation: Connect with your spiritual beliefs and practices.
2. Spend time in nature: Feel a sense of awe and wonder at the natural world.
3. Reflect on your values: Consider what is truly important to you in life.
4. Practice forgiveness: Release any resentment or anger you may be holding onto.
5. Express gratitude for the good stuff: Acknowledge the good things in your life.
6. Read spiritual texts or listen to inspiring talks: Connect with wisdom and guidance from others.
7. Engage in acts of service: Help others and contribute to something larger than yourself.
8. Spend time with like-minded individuals: Connect with people who share your spiritual beliefs.

Additional Grounding Techniques

1. Carry a grounding stone: Hold a stone in your hand and focus on its weight and texture.
2. Visualize a safe place: Imagine a place where you feel calm and secure.
3. Use essential oils: Inhale calming scents like lavender or chamomile.
4. Listen to binaural beats: Use specific sound frequencies to promote relaxation and focus.
5. Use a weighted blanket: Feel the pressure and warmth of the blanket on your body.
6. Spend time with animals: Connect with the calming presence of animals
7. Take regular breaks: Step away from your work or tasks to ground yourself throughout the day.
8. Practice mindful technology use: Be present and aware when using electronic devices.

At the end of the day, it doesn’t matter, which techniques you use, as long as they work for you. Ideally, you can have a repertoire of a few different methods that feel they reliably work for you, to bring you out of your head and back into your body when you feel emotionally distressed.