Purpose
The purpose of grounding is to bring us back into the present moment. Typically, dissociation and flashbacks result from a trigger that cognitively transports us into the past. Anxiety and panic generally result from a worry about some future event that may or may not happen. We cannot change the past, and the act of worrying in and of itself will not change the future. We CAN, with practice, change how we are experiencing the present moment.
Practice
It is important to practice grounding techniques as often as you can – before you need them! Symptoms that manifest as a result of a trigger can feel automatic, and occur quickly. Your body and mind have practiced these quick responses to triggers repeatedly over a lifetime. It takes time and practice to make grounding techniques as easily accessible – and automatic.
Ground
1. Play a current popular song that you enjoy and dance around using large, exaggerated movements. Play air guitar, sing aloud, and drum along on your couch, coffee table, or the floor. Feel the exaggerated movements of your body. Notice how your breath changes. Focus on the objects you are using as your drum. Use the current sounds, sites, and textures to re-orient yourself back to the present moment.
2. Take holding ice cubes to the next level and fling them against the shower wall. Chew one of the ice cubes while you throw the others into the shower. Hear them shatter. Notice how they look as they explode against the tile. When you have finished throwing the ice, sit barefoot on the edge of the tub and stir your feet around in the remaining ice.
3. Speak or sing your favorite silly song in front of a fan, noticing how it distorts your voice. Move closer (while maintaining a safe distance) and further away, paying attention to how your voice changes. Feel the breeze on your face. Now, get a cool, damp washcloth and wet your face, noticing how the blowing air changes the sensations on your face and throughout your body.
4. Walk barefoot to your mailbox. Notice the feel of the pavement or grass under your feet. Pay attention to how hot or cold it is outside. Look to the sky. Is it sunny, cloudy, foggy, or drizzling? When you get to the mailbox, pull each envelope out one at a time and read the postmarked date stamp aloud.
5. Spray your favorite cologne or perfume, diffuse an essential oil, or burn a scented candle or incense. Notice the fragrance. Come up with five adjectives to describe the aroma. Notice any changes in your thoughts or the feelings in your body, and describe them aloud.
If you practice a grounding technique, and it doesn’t seem to be working for you, move to the next one. Cycle through them as many times, and as often as needed. The more you practice grounding from your techniques tool box, the more likely it is that you will remember to engage in grounding the next time you need to.
If you continue to struggle, reach out for help! The more techniques you can add to your coping tool belt, the easier it becomes to manage times at which you find yourself somewhere other than the present moment. What techniques have worked best for you?
Kristen Henshaw, a Licensed Professional Counselor (LPC), specializes in trauma recovery, midlife transitions, caregivers' issues, women’s emotional health, and LGBTQ+ concerns. Contact her for a free 30-minute consultation.