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Grounding strategies

Grounding is a set of simple strategies to detach from emotional pain, and to bring yourself back into 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 that things which stimulate the senses help ground us. This image shows one example of such an exercise, but it could also include:

Grounding

Illustration credit: https://www.instagram.com/journey_to_wellness_/

Using Your Body

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

Examples of this would be:

 

Illustration credit: https://www.instagram.com/kaha.mind/

Using your Mind

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

 

Illustration credit: https://www.instagram.com/journey_to_wellness_/

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