Grounding

Grounding is a technique that will help you to remain in the present moment. It will reorient you and take you back to your current reality. Using grounding exercises as a coping and self-care tool when having overwhelming or intense feelings or when there is a sense of disconnect or inability to feel, can be very effective. They can help you to regain your balance and to feel centered.

In withdrawal, learning grounding exercises can make a remarkable positive difference in terms of how you manage your symptoms. They were of tremendous help to me, when my depersonalization and derealization were at their worst.

Grounding exercises are also very effective in dealing with flashbacks. In my non-withdrawal work with clients affected by sexual abuse in childhood and adulthood, these exercises have been remarkable in bringing them back to the “here and now” and in helping them to feel safe.

If you are having depersonalization, derealization, high anxiety, anhedonia, etc., try the ones here. If you do, I hope that they will be effective in keeping you grounded and more connected.

There are two specific approaches to grounding: Sensory Awareness and Cognitive Awareness

Sensory Awareness

• Look around you. Notice the colour of the wall, are there any paintings, any plants in the room? If there is a clock, notice the time and then remind yourself of what day of the week it is and the date.

• Focus on your breathing and take deep slow breaths – in through your nose and out through your mouth.

• If you are outside, bring yourself to the present by becoming aware of the feel of the sun on your skin, or the rain if it’s raining. If you can, lean against a tree. Inhale the scents of the grass and other plants. Listen to the sounds around you.

• Hold a stuffed toy, a smooth stone, a mug, a ring, a watch, etc. As you hold the item, let the feel register and connect with it through your sense of touch.

• Place a cool cloth on your face, or hold something cool such as a glass of cold water. Take your attention to the sensation of cold against your hand and stay with it for a while.

• Stroke your cat or dog while being mindful. Feel the texture of your pet’s skin and the connection with your hand.

• Focus on someone’s voice or a neutral conversation.

• Identify all the rectangles in the room: e.g. windows, books, the door, bookcase, a box, etc.

Play the 54321 “game”:

Name 5 things you can see in the room with you.

Name 4 things you can feel (“chair on my back” or “feet on floor”)

Name 3 things you can hear right now (“fingers tapping on keyboard” or “tv”)

Name 2 things you can smell right now (or, 2 things you like the smell of)

Name 1 good thing about yourself

Cognitive Awareness

Re-orient or bring yourself back to the current place and time by asking yourself:

• Where am I?
• What day is it today?
• What is the date?
• What is the month?
• What is the year?
• How old am I?
• What season is it?
• Who is the President or Prime Minister?