Grounding Techniques

As we learnt about in lesson four of our mini course on healing the traumatised brain, Grounding is a way of helping cope with stressful periods in your life. While the intrusive symptoms of traumatic stress – like flashbacks, memories, and upsetting thoughts – cannot always be stopped, you can learn techniques that will minimize their impact. Grounding techniques can help you regain a sense of safety and control in your life. They can help you anchor yourself in the here and now and keep you from getting lost in the past.

We are going to run through detail several grounding techniques. One (or more) of these techniques is likely to suit you better than the others so choose the technique that you think you would like to focus on and practice it regularly, especially when you are feeling well. If you become good at using the technique at such times, you will be better equipped to use it when you are experiencing your trauma symptoms.

Seated Grounded Posture: This is a posture in which both feet are on the floor and your spine is straight, but not rigidly so. In this posture, you are actively aware of your body’s existence and its connection to the ground. Your legs should be uncrossed – this allows the flow of energy to pass freely through the body. Your hands may be resting on your thighs or on the arms of the chair. Your head is held high. Notice the way your body rests in the chair; notice the way your feet are resting on the ground. This I s a posture that can allow you to feel both strong and at ease.

Mindful Walking: Walk carefully, mindfully around the room. Mindful walking can be slow or brisk. The goal is to be fully present with each step as you take it. Bring your attention to the actual sensations of walking. Notice how the heel, then the ball of your foot makes contact with the floor as you walk. Notice the bend in your knees, the flex in your toes, the shift in your weight with each step you take. When your attention wanders, bring it back to your walking. Center yourself in your body and be present in the moment. Count ten steps, and ten more, and ten more, until you feel calmed.

Writing / Saying Grounding Statements: Develop several grounding statements that remind you that you are safe and provide you with comfort. You may want to write the statements on a small piece of paper or “flashcard” and carry them around in your wallet. You may want to write the statement on a larger piece of paper that you will hang on a wall in your home. Write your statements in a color that represents safety and strength to you. You can say the statements out loud, or simply read or think them. Examples of grounding statements include:- “This feeling will soon pass.” - “You are no longer a child. You are an adult now, and you are safe.” - “You are strong; you are safe now.” Develop your own grounding statements, ones that have special meaning for you.

Grounding Through Breathing: The breath serves as a really good focus for your attention. Think of it as an anchor that holds you in the present moment and guides you back to the here and now when your mind wanders to the past. By bringing awareness to your breathing, you are reminding yourself that you are here now. Breathe in and attend to the feeling of breathing in; breathe out and attend to the feeling of breathing out. You may want to focus on the air coming in and out of your nostrils or on your abdomen expanding and contracting as you breathe. You may want to count ten breaths on the exhale, and keep counting groups of ten breaths until you feel calmed. You may also want to use calming, grounding statements as you breathe, like:- Inhaling, “I am breathing in calm.” or “ I am breathing in good energy.”
Exhaling, “I am breathing out anxiety,” or “I am breathing out bad energy,” or “I am safe.”

I hope you find some of these helpful. Good luck with your practice.