Psychological Grounding:

Psychological Grounding:

Psychological grounding refers to a set of techniques or strategies used to help individuals stay connected to the present moment, especially during intense emotional distress, anxiety, dissociation, flashbacks, or overwhelming thoughts. It’s a core component of trauma-informed care, mindfulness-based therapy, and emotional regulation practices.

Purpose of Grounding

Reduce anxiety, panic, or dissociation.
Bring attention back to the present (body and surroundings).
Regain a sense of control and safety.
Interrupt distressing thoughts or traumatic memories.

Types of Grounding Techniques

1. Physical Grounding (focus on the body or senses)

Touch or hold a textured object (rock, fabric).
Press feet into the ground and notice the sensation.
Run cold or warm water over hands.
Stretch, stomp, or walk mindfully.
Describe your surroundings out loud (e.g., “I see a red wall, a wooden chair…”).

2. Mental/Cognitive Grounding

Count backward from 100 by 7s.
Name 5 things you see, 4 things you feel, 3 you hear, 2 you smell, 1 you taste (5–4–3–2–1 method).
Recite a poem, prayer, or affirmation.
Do a simple math problem or spell words backward.
Remind yourself: “I am safe. This is just a feeling. It will pass.”

3. Soothing/Affective Grounding

Use self-talk: “I’m doing the best I can right now.”
Visualize a safe place or memory.
Use calming scents (lavender, citrus).
Listen to comforting music.
Pet an animal or wrap yourself in a soft blanket.

When to Use Grounding?

During or after panic attacks or flashbacks.
In moments of dissociation or emotional numbness.
Before therapy sessions or after triggering conversations.
As part of a daily self-care practice to stay present.

Why It Works

Grounding techniques shift your focus from distressing internal experiences (memories, emotions, or thoughts) to the external world or neutral bodily sensations. This calms the nervous system and brings awareness back to the here and now.

Shervan K Shahhian