Grounding Exercises For Surviors

At Sparrows of Hope, we know how difficult it can be to manage feelings of anxiety, overwhelm, or emotional distress after experiencing trauma. Grounding exercises are practical techniques that can help you stay connected to the present moment when those emotions feel too much to handle. These simple exercises work by redirecting your attention to your body, your surroundings, and your senses, providing a sense of safety and calm.

Below, you'll find a few grounding techniques that can be used anytime, anywhere. We've also included helpful apps that offer guided exercises to support you on your journey toward healing.

 

Grounding Techniques

1. 5-4-3-2-1 Technique

How it works: Identify and acknowledge:

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

Purpose: This technique helps focus on your senses and pulls you into the present moment.

 

2. Deep Breathing

How it works:

Take a deep breath in for 4 counts.

Hold the breath for 4 counts.

Exhale for 4 counts.

Repeat several times.

Purpose: Deep breathing slows your heart rate and helps calm anxiety.

 

3. Grounding Object

How it works: Hold an object that you find comforting (e.g., a blanket, a smooth stone). Focus on its texture, weight, and temperature.

Purpose: Focusing on a physical object helps redirect attention away from intrusive thoughts or emotions.

 

4. Body Scan

How it works: Sit or lie down comfortably. Start at your toes, slowly bringing attention to each part of your body, noting any sensations or tension. Gradually move upward until you reach your head.

Purpose: A body scan reconnects your mind with your physical sensations.

 

5. Visualization

How it works: Picture a calm, safe place in your mind—somewhere you feel peaceful and relaxed. Focus on the details of this place (colors, smells, sounds).

Purpose: Visualization helps create a sense of peace and safety.

Grounding Apps

1. Calm

Website: www.calm.com

App available: iOS and Android

Description: Calm offers guided meditations, breathing exercises, and sleep stories to reduce stress and anxiety.

 

2. Headspace

Website: www.headspace.com

App available: iOS and Android

Description: Headspace provides mindfulness exercises and meditation sessions to help with grounding and relaxation.

 

3. The Trauma Project (Grounding Techniques)

Website: www.traumaproject.com/grounding-techniques

Description: A collection of grounding techniques specifically for survivors of trauma, including audio guides and articles.

 

4. Insight Timer

Website: www.insighttimer.com

App available: iOS and Android

Description: This app offers thousands of free guided meditations, many focusing on grounding and mindfulness.

 

5. Therapist Aid (Grounding Techniques)

Website: www.therapistaid.com

Description: Therapist Aid provides free worksheets and guides for grounding techniques, often used by therapists in trauma recovery.