There is also more freedom to move around than indoors. Some people may prefer practicing grounding techniques outside, since there is more to see, hear, touch, and smell outdoors. listening to music or the noise of traffic outside.holding an object, such as a rock or a leaf, in the hands.Other sensory grounding techniques may include:

Some people suggest that this technique can help them through a panic attack. One useful grounding technique reported by people with bipolar disorder is the 5-4-3-2-1 technique. When practicing grounding techniques, people can focus on the five senses: sight, touch, hearing, taste, and smell.

counting or reciting something to return focus to the present.

touching a chair or wiggling the toes to remind oneself of the current reality.

reminding oneself of their current safety.

focusing on recent or future events, such as a to-do list for the day.

visualizing a safe place through guided imageryĪchieving distraction from memories of the past may include trying different strategies.

clenching their fist to hold on to the feelings, then letting them go when they release their fist.

visualizing turning down an emotional dial.

To decrease the intensity of their feelings, a person can use visualization exercises or sensory diffusers.

Observe their immediate surroundings and describe items in the room or environment.

Remind themselves that they are in a safe place right now.

State what they can observe in their present environment.

To follow this grounding technique, a person should: Step-by-step guideĪ publication from the Substance Abuse and Mental Health Services Administration outlines one approach on how to use grounding techniques.Īlthough this approach is suitable for medical practitioners to conduct for patients, a person can also use this technique on themselves or with another person. Health service providers can guide people through grounding techniques, or a person can direct themselves through the practice.

The following sections describe how to do these. Share on Pinterest Grounding techniques can help a person manage their traumatic memories.ĭifferent experts suggest different grounding techniques.

Traumatized by Timothy J. Nilsson