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.
Call us now on 0808 802 1414 or email help@dsahelpline.orgTake 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)