Grounding Skills

Grounding skills or paying attention to your 5 senses helps one to listen to their body.

Why use Grounding?

(Adapted from LHSC, Traumatic Stress Services, 2010)

• Teaches your mind the difference between the past from the present.

• Helps your mind and body focus on the present/NOW.

• Deactivating the over-activated nervous system and shutting down the fight/flight/freeze response requires the use of grounding strategies

• Grounding helps “unstick” your brain from the reliving of the accident by repeatedly reminding your brain and body that you are SAFE in the NOW.

When to use Grounding Strategies:

• When re-living (with memories, sensations, sounds, thoughts, or emotions) the accident, stressful, or traumatic event

• When trying to manage flashbacks, nightmares, or other intrusive symptoms (re-living)

• When feeling overwhelmed or unsafe

• When feeling very anxious, afraid, or panicky

How to use Grounding Strategies:

(adapted from LHSC, Traumatic Stress Services, 2010):

1^st: Notice if you have been pulled into the past or memory by paying attention to:

• Thoughts: “I am afraid someone will hit me”, “I keep thinking of how I could have died”

• Feelings: anxious, afraid, angry, sad, depressed

• Body responses: sweaty, hyper-alert (looking all around to see if someone will hit you), increased heart rate and/or breathing, short and shallow breathing, tension, gripping the steering wheel, sick feeling in stomach, edgy, easily startled

• Memory: nightmares, flashbacks of and/or re-living the accident through any of your 5 senses.

2^nd: Acknowledge the noticing through self-talk:

“This is a memory, worry, or thought of the accident, this is overwhelming/uncomfortable, AND I need to be in the present”

3^rd: use all 5 senses to ground yourself and be aware of the present moment:

• Say out loud or in your head what you notice with your senses (sight, sound, smell, touch/body sensations, and taste).

• Tip: Try to focus your 5 senses on an object or picture that is safe and has a positive meaning for you. For example: a stone, crystal, soft piece of material/blanket, cinnamon stick, picture of a pet…

• Tip: If your mind wanders that’s ok that’s what minds do, just let your feeling’s/thoughts pass through your mind without going into the story, judgments, analyzing, problem-solving, or questions AND bring your attention back to your area of focus

• Examples:
  • Body sensations/Touch:
    • Notice your breath, slow it down and breathe from your tummy. Count your breath’s up to 10
    • Notice your feet: wiggle your toes or tap them left foot, right foot, left, right…
    • Touch a safe/soothing object
    • Butterfly hug
  • Sight: 
    • look at a safe, happy, or soothing object/picture, notice nature
  • Sound: 
    • Listen to a safe, calming, or uplifting song and follow along with the words
    • Listen to the sound of your breathe
  • Smell: 
    • Smell a cinnamon stick, a blanket, your hair, scented candle, or perfume
  • Taste: 
    • Drink a cold or warm non-alcoholic, and non-caffeinated drink, chew gum.

4^th: Repeatedly focus your attention to the present:

Remind yourself by practicing soothing self-talk that “I am safe and in the NOW”, “I am safe, I am OK, and nothing bad is happening”

Some Examples of Grounding Strategies:

5-4-3-2-1 senses strategy:

• Notice 5 things you can see with your eyes
• Notice 4 things you can touch or feel with any part of your body
• Notice 3 things you can hear
• Notice 2 things you can smell
• Notice 1 thing you can taste (if applicable- this one isn’t always possible)

Create a Grounding Kit:

(adapted from LHSC, Traumatic Stress Services, 2010):

This is a portable bag, container, purse that you can put some items to help ground you when you are not at home. Or you can use your pockets on jackets or pants to hold some grounding items. Examples: stone, charm bracelet, necklace, crystal, keys, stress ball, square of soft blanket, picture, piece of leather or fur, cinnamon stick…

• Tip: Make sure the object is safe for you, and is also soothing or has happy memories.

Contact and Grounding Exercise:

(adapted from Poole Heller, Heller, and Levine, 2001).

Sit in a chair, get comfortable, and put both feet flat on the floor. Notice where your body is in contact with the chair? How does it feel? Can you feel the chair supporting your back? How does your chest feel? Do you feel any sensations in your stomach? What about your arms? Are they heavy or tingly? Are they warm or cold? Take as much time as you need to examine your sensations and body.

Can you feel both your legs? If not, press your feet against the floor. Does this change your awareness of your legs and feet? What sensations do they feel? Now imagine that your legs could have anything they want. What would help them feel more comfortable and connected to your body? Think back to a part of your body that feels comfortable. Feel that sensation. Now return to your numb area. Is there anything that would make it feel more comfortable and connected to your body? Take as much time as you need to work through your body and see what you need to feel more comfortable.