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Grounding is a self-soothing skill to use when you are having a bad day or dealing with a lot of stress, overwhelming feelings, and/or intense anxiety. Grounding is a technique that helps keep you in the present and helps reorient you to the here-and-now and to reality. It can also serve as a distraction from the difficulties you are currently dealing with.
Quick Grounding Technique
Quick Grounding Technique
If you or your scholar need help being grounded then try following along with this poster.
A more advanced version would be to identify 5 things that are [insert color], 4 things that feel [insert texture], 3 things that sound [insert volume of noise], 2 things that smell [insert type of scent], and 1 thing that tastes [insert flavor].
Mental Grounding
Mental Grounding
Describe your environment in detail using all your senses. We have five senses (sight, sound, touch, smell and taste)
Play a “categories” game with yourself. Say your favorite TV shows, Say your favorite animals, Say your favorite music artists.
Describe an everyday activity in great detail. For example, describe a meal that you cook
Use an image: Picture your negative feelings floating away on a cloud
Say a positive and focused present statement
Read something: read labels, read a book. Say the words out loud. Sing the words.
Use humor. Tell a joke. Read some cartoons.
Physical Grounding
Physical Grounding
Trace your hands with a pen.
Touch various objects around you
Press your feet into ground to remind you that you are connect to the ground.
Carry a small object in your pocket, like a small rock, coin, toy. Touch it when you feel triggered.
Notice your body: Wiggling your toes in your shoes, feel your back against the chair. You are connected to the world.
Stretch. Extend your fingers, arms or legs as far as you can; roll your head around.
Exercise. Go for a jog. Jump up and down. Do some push-ups. Walk slowly, noticing each footstep, saying “left,” “right” with each step.
Eat something. Describe the flavors in detail to yourself.
Focus on breathing. Noticing each inhale and exhale. Repeat a pleasant word with each breath.
Hold your favorite stuffed animal
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