WAYS OF GROUNDING There are three major ways of grounding, mental, physical, and soothing. “Mental” means focusing your mind; “physical” means focusing on your senses (e.g., touch, hearing); and “soothing” means talking to yourself in a very kind way. You may find that one type works better for you, or all types may be helpful.Mental Grounding

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There are many ways we can become grounded again. Any sensory modality can be used to become grounded. Focusing on the here and now, rather than the past or future brings us present. The best way is the way that works for you. What is listed below are various strategies that focus on thinking, bodily sensations or external objects. You can also think of it as “centering,” creating a “a safe place,” “looking outward,” or “healthy detachment.”

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WHY DO GROUNDING? When we are overwhelmed, shut down, anxious, reacting, defensive, triggered, not present, or dissociating, we are not grounded. If you have expereienced Traumatic events in your life you may experience overwhelming emotions, flashbacks, dissociation, etc. It is important for healing that you become grounded again.

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When you are overwhelmed with emotional pain, you need a way to detach from the emotions so that you can gain control over your feelings and stay safe. This is not the same as avoiding. Grounding “anchors” you to the present and to reality. The goal is to attain a balance between consciousness of reality and the ability to tolerate it. Remember that pain is a feeling; it is not who you are. When you get caught up in it, it feels like you are your pain, and that is all that exists. But it is only one part of your experience-the other parts of your experience are hidden and can be found again through grounding.

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What if grounding does not work? That means there is something else going on because grounding does work. You just need to find the way that works for you. We would strongly recommend you enlist the help of a competent therapist to aid you in this if you are unable to do it on your own. Like any other skill, you need to practice. Find the one thing that works and keep doing it. Practice often and especially when you don’t need it. This helps create neural pathways that are easier to access. Try grounding for a loooooonnnnnnngggggg time (20-30 minutes). Notice which methods you like best. Create your own methods of grounding. Start grounding early in a negative mood cycle. Make up index cards. Have others assist you in grounding. Prepare in advance. Create a tape of a grounding message. Think about why grounding works.

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