5 Simple Trauma-Informed Grounding Techniques You Can Try Today
Trauma can cause intense emotions, physical sensations, and intrusive thoughts that can be overwhelming. When this happens, one of the best things you can do for yourself is practice grounding techniques. Grounding helps you connect to the present moment, regain a sense of safety and control, and feel more centered.
In this article, we will explore five simple trauma-informed grounding techniques that you can try today.
1. 5-4-3-2-1 Technique
This technique involves using your senses to focus on the present moment by acknowledging five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps you become more aware of your surroundings and provides a distraction from intrusive thoughts.
For example, you might focus on the colors in a painting on the wall, the texture of your clothing, the sound of birds outside, the smell of fresh flowers, and the taste of a mint.
2. Safe Place Visualization
Imagine a place where you feel safe, calm, and relaxed. This can be a real or imaginary place. Close your eyes and visualize this place, using all your senses to make it feel as real as possible. What do you see, hear, smell, and feel in this safe place? Spend a few minutes allowing yourself to fully immerse in this soothing environment.
3. Grounding Object
Select an object that you can carry with you and touch whenever you feel anxious or overwhelmed. This can be anything that has a special meaning to you, such as a smooth stone, a small toy, or a piece of jewelry. Rub the object between your fingers, noticing its texture and weight, as a way to ground yourself in the present moment.
4. Diaphragmatic Breathing
When we are stressed or anxious, we tend to take shallow breaths, which can actually increase our levels of anxiety. Diaphragmatic breathing helps to reduce stress by slowing down our breathing and calming our nervous system.
To practice diaphragmatic breathing, place one hand on your belly and the other hand on your chest. Take a deep breath in through your nose, feeling your belly expand, and then breathe out slowly through your mouth. Repeat this for several minutes, focusing on the natural rhythm of your breath.
5. Mindful Walking
Taking a walk in nature can be a great way to ground yourself and connect with the present moment. As you walk, bring your attention to your surroundings. Notice the colors of the leaves, the texture of the ground beneath your feet, and the sound of birds around you.
If you don’t have access to nature, you can still practice mindful walking by focusing on your steps. Notice the sensation of your feet on the ground, the movement of your legs, and the rhythm of your breath.
Conclusion
These five simple trauma-informed grounding techniques can help you feel more calm, centered, and present. By practicing these techniques regularly, you can build a sense of resilience that can help you cope with difficult emotions and experiences. Remember to be patient with yourself and give yourself permission to use these techniques as often as you need to.
