10 Grounding Techniques for Trauma Survivors

Walk barefoot in the grass

Studies have shown that a barefoot connection to the earth can provide numerous benefits. The grass and dirt contain antioxidants and nutrients that can be beneficial to our bodies. Connecting our feet to the earth, also known as grounding, can also regulate our circadian rhythm and nervous system, which can bring a sense of calm when feeling anxious.

5–4–3–2–1 technique

How to use: Acknowledge 5 things you can see, 4 things you can hear, 3 things you can touch (and touch them if you’re able), 2 present smells or 2 things you like the smell of, and 1 slow deep breath in and out. The goal of this technique is to use the five senses to be in the present moment, shifting focus from the here and now rather than anxious thoughts and feelings.

Mindful breathing

Breathing slower and deeper will decrease and eventually stop the feelings of panic. Much like the technique mentioned above, mindful breathing helps bring your focus back to the present moment, diminishing feelings of anxiety.

Use an orienting statement — some statement about the present moment (time, date, location, your name, age, the weather, etc.)

Orienting statements force your mind back to the present moment. These statements can help you remain calm in stressful or tense situations. Sometimes we just need to get through the next minute, hour, day, or week.

Move your body

The benefits of physical activity are extensive and affect us holistically (mind, body, and soul). Find a movement that feels right for you (this could be seated, gentle movements, freestyle dance, or vigorous cardio) and try to practice this routinely, changing up your form of movement if that feels best for you, or sticking to the same each time. By implementing movement into your daily routine, you can reduce occurrences of anxiety. In a moment of anxiousness, you can implement movements to bring your body back to present awareness.

Run cool or warm water over your hands, or hold an ice cube

If you’re looking for something to quickly bring you back to the present moment and diminish feelings of panic, this method will do just that. The shocking temperature change will quicken your body into a state of awareness.

Think of a safe space or a favorite place

Going to a place that brings peace and safety to your mind will calm anxious thoughts. It will shift your thoughts from the ones causing anxiety to that safe place.

Safety statements (“I am safe now…I’m in the present, not the past”)

If you’re feeling triggered and as if you are back in a dangerous situation, reminding yourself that you are safe and, in the present, can be helpful. However, it’s important to note that this should only be utilized if you are in a safe space. If you are living with an abuser or someone who’s violated you still has access to you, this may not be applicable or helpful.

Practice active muscle relaxation

How to: Tightly clench one muscle group for 10 seconds, let go for 20 seconds, try not to move that muscle group for 20 seconds, repeat as needed, or focus on other muscle groups. By tightening and relaxing muscle groups, you allow your body to release the tension and enter into relaxation.

Grab tightly onto your chair or another solid object around you

Feeling anchored to an object can bring a feeling of security if your body is feeling anxious or unsafe. An alternative is to sit in a chair, grounding your feet to the floor and focusing on your breathing and noticing your feelings from the top of your head down through your feet.