Grounding Techniques
GROUNDING TECHNIQUES
Finding Your Way Back to the Present
Grounding techniques are simple practices that can help you reconnect with the present moment when emotions, memories, or surroundings feel overwhelming.
Different approaches work for different people. Some grounding techniques use the senses, breathing, movement,
or attention to what is happening around you.
There is no single correct way to ground yourself. The goal is simply to find an approach that feels comfortable and supportive for you in the moment.
Every story deserves to be met with care, every voice with respect, and every survivor with the freedom to move forward at their own pace.
— FROM THE SURVIVOR STORIES COLLECTIONPRACTICAL TECHNIQUES
Simple Ways to Reconnect
Try one technique at a time. You can stop, change the
approach, or return to something else whenever you need.
Notice Your Surroundings
Slowly notice what you can see, hear, feel, smell, and taste around you. Naming details in your surroundings can help bring your attention back to the present moment.
Slow Down Your Breathing
Take a comfortable breath in and allow yourself to breathe out slowly. Focus on the movement of your breath rather than trying to force yourself to feel different immediately.
Connect With Your Body
If it feels comfortable, gently move your hands, feet, shoulders, or body. Notice the contact between your feet and the floor or your body and the surface supporting you.
Self-Reminder Of The Present
Gently remind yourself of where you are and what is happening right now. A simple statement such as “I am here, and I am in the present” may help you orient to the moment.
A GENTLE REMINDER
Choose What Feels Right For You
Grounding techniques are not a requirement, and you do not have to continue an exercise that feels uncomfortable. If a particular technique does not feel helpful, it is okay to stop and try something different.