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Grounding strategies

Grounding is a set of simple strategies to detach from emotional pain and to bring yourself back to the present. You can also think of it as a “distraction”, a "safe place”, “looking outward”, or “healthy detachment”. When you are overwhelmed with emotional pain or are having a flashback or panic attack, you need a way to detach so that you can gain control over your feelings and stay safe. Grounding anchors you to the present and to reality.

These are some ideas about how you can do this.

Using your senses

Lots of people find things that stimulate the senses help to ground us. This image shows one example of such an exercise, but it could also include:


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Using your body

Bringing yourself back into your body and out of your mind can also really help with grounding.

Examples of this could be:


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Using your mind

You can engage your mind to ground yourself, although some people find this is less effective than using physical/sensory techniques, especially when you are very anxious or panicky. Some ideas are:


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