Grounding is an evidence-based tool that aides individuals in safely bringing themselves back the present moment during times of distress. Grounding techniques have been shown to be effective in the management of stress and anxiety, or other overwhelming emotions. It is quite possible that you may be practicing grounding techniques in your day-to-day life without even realizing it. Different techniques may work better for some individuals than others. It is important to practice and play around with what works best for you. The key to grounding, is focusing on the physical environment. When we notice how our body feels in response to different techniques and pay attention to each sensation that feels good, we learn that we are in control of our bodies and our experience.

Below is a list of grounding techniques to explore and try at home. These techniques can be used by adults or children. Children will need guidance when learning about grounding techniques.

• Sit in a comfortable chair and place both feet on the ground. Close your eyes and focus on your breath. Breathe in slowly for the count of three, then out slowly. Breath deeply from the belly for 1 to 2 minutes.
• Clench and release your fists.
• Play soothing music.
• Take a bath.
• Do some gentle stretching such as neck rolls, shoulder rolls or a twist.
• Carry a grounding object which you can touch when you feel distressed.
• Place a cold washcloth on your forehead.
• Run your hands under water while massaging them.
• Jump up and down.
• The 5-4-3-2-1 grounding technique involves naming 5 things you can see, 4 things you can hear, 3 things you can touch within your immediate reach, 2 things you can smell, and I thing you can taste.
• Progressive Muscle Relaxation involves tensing and relaxing each muscle group, from head to tow. Tense for 5 seconds and then let go, relax the muscles all the way, notice the tension, notice the difference when relaxed.

Written by Kerri Hill, Wildflowers’ Registered Psychologist (Provisional) #1089