Grounding techniques

Grounding techniques

Grounding techniques are a particular type of coping strategy that is designed to "ground" you in, or immediately connect you with, the present moment.

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Take a breath

Focusing on your breathing slows down the adrenaline response and the distressing thoughts.

Breathe mindfully and notice the sensations of breathing in your belly. Breathe in through your nose and breathe out through your mouth.

Observe

Notice what you are thinking and feelings e.g.

  • I'm feeling upset
  • My body's alarm system has been triggered
  • I'm noticing these physical sensations in my body
  • My mind is saying...(identify the thoughts in words)

Pull back

Notice what you are thinking and feelings e.g.

  • I'm feeling upset
  • My body's alarm system has been triggered
  • I'm noticing these physical sensations in my body
  • My mind is saying...(identify the thoughts in words)

Practise what works / proceed

Notice what you are thinking and feelings e.g.

  • I'm feeling upset
  • My body's alarm system has been triggered
  • I'm noticing these physical sensations in my body
  • My mind is saying...(identify the thoughts in words)

Positive self-talk

Notice what you are thinking and feelings e.g.

  • I'm feeling upset
  • My body's alarm system has been triggered
  • I'm noticing these physical sensations in my body
  • My mind is saying...(identify the thoughts in words)