Grounding Techniques


How To Use Grounding Techniques: The 5 Senses Grounding Technique

  1. Identify how you are feeling.
    1. Is your heart beating fast or slow?
    2. How fast is your mind going? Is it racing or is it empty?
  2. Feel your feet on the ground.
  3. Rub your fingers together.
  4. Inhale slow and steady, exhale slow and steady
  5. Open your eyes and look at the room you are in.
  6. What do you hear?
  7. What do you see?
  8. What do you smell?
  9. What do you taste?
  10. What do you (physically feel)?
  11. How do you feel now?
    1. Is your heart beating fast or slow?
    2. How fast is your mind going? Is it racing or is it empty?

Grounding techniques are useful when you have an intense emotional reaction such as anger or anxiety. We usually feel hit by this emotion and have a desire to go on attack mode. This is one way to tell that you are triggered. By grounding yourself, using the above techniques, it allows you to understand what is happening in that particular moment and then use problem solving in order to get your needs/message across to the other party. In the past, before I discovered grounding, I would just respond and I would come off as angry. In turn people would be turned off and would respond defensively leading to a bigger problem. Grounding helps decrease conflict by reducing your emotional intensity level and giving you a level head to strategize. It helps you to feel calmer and thus ensures a more productive exchange.

If you liked this technique and your looking for more resources on your healing journey, check out the: Reclaim Your Power Guidebook. This self help book provides you with some wonderful tools to help you heal as a trauma survivor. The tools in this book discuss the ways in which trauma reactions are overly sensitive to triggers which cause you to feel out of control and alone. The guidebook gives you tools to manage and control these trauma reactions, effectively rewiring your brain. Finally the last part of the book address identity and self-esteem, which will help you tackle your feelings of shame. So click here to download your copy today. 

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Until we connect again,


If you have any questions or would like to talk to learn more about Trauma Therapy, feel free to reach out any time by visiting my contact page.

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Chana Lang

Chana Lang

Hi I'm Chana and I am a licensed therapist specializing in treating sexual abuse and other traumas. Whether you are pregnant survivor, a parent of a survivor or an adult survivor of sexual abuse or complex trauma I am here to support you on your healing so you can love yourself, find your empowered voice, and have the relationships you desire.