Grounding is a practice that can help you pull away from flashbacks, unwanted memories, and negative or
challenging emotions. These techniques may help to break the inflexible thinking loop that locks your mind into an unpleasant mental state.

You can use grounding techniques to help create space from distressing feelings in nearly any situation, but they’re especially helpful if you’re dealing with: anxiety, panic, battling negative self talk and thoughts, post-traumatic stress disorder dissociation self-harm urges traumatic memories substance use disorder.

The 5-4-3-2-1 Game

This grounding exercise is about using all 5 of your senses to soothe: seeing, hearing, smelling, touching, and tasting.

Name 5 things you can SEE in the room with you: Ideas for self-soothing through sight: pictures, art, stargazing, etc.

Name 4 things you can FEEL: Ideas for self-soothing through touch: fabric, rocks, hands, pets, a soft blanket, your feet on the floor, the chair on your back, etc.

Name 3 things you can HEAR: Ideas for self-soothing through sound: your favorite song, nature sounds, fingers tapping on the keyboard, stand-up comedy, etc.

Name 2 things you can SMELL: Ideas for self-soothing through smells: a scented candle or lotion, food aromas, soap, etc.

Name 1 thing you can TASTE: Ideas for self-soothing through taste: sweet, sour, chewy foods, etc

Categories Choose at least three of the categories below and name as many items as you can in each one. Spend a few minutes on each category to come up with as many items as possible.

Movies, Countries, Books, Cereals, Sports Teams, Colors, Cars, Fruits & Vegetables, Animals, Cities, TV Shows. Famous People. For a variation on this activity, try naming items in a category alphabetically.
For example, for the fruits & vegetables category, say “apple, banana, carrot,” and so on.

Body Awareness
The body awareness technique will bring you into the here-and-now by directing your focus to sensations in the body. Pay special attention to the physical sensations created by each step.

1. Take 5 long, deep breaths through your nose, and
   exhale through puckered lips.
2. Place both feet flat on the floor. Wiggle your toes.
   Curl and uncurl your toes several times. Spend a moment
   noticing the sensations in your feet.
3. Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.
4. Clench your hands into fists, then release the tension. Repeat this 10 times.
5. Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
6. Rub your palms together briskly. Notice and sound and the feeling of warmth.
7. Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.
8. Take 5 more deep breaths and notice the feeling of
   calm in your body.

4. Clench your hands into fists, then release the tension.
   Repeat this 10 times.
5. Press your palms together. Press them harder and hold
   this pose for 15 seconds. Pay attention to the feeling of
   tension in your hands and arms.
6. Rub your palms together briskly. Notice and sound
   and the feeling of warmth.
7. Reach your hands over your head like you’re trying to
   reach the sky. Stretch like this for 5 seconds. Bring your
   arms down and let them relax at your sides.
8. Take 5 more deep breaths and notice the feeling of
   calm in your body.

Mental Exercises

Use mental exercises to take your mind off uncomfortable thoughts and feelings. They are discreet and easy to use at nearly any time or place. Experiment to see which work best for you.

• Name all the objects you see.
• Describe the steps in performing an activity you know how to do well. For example, how to shoot a basketball, prepare your favorite meal, or tie a knot.
• Count backwards from 100 by 7.
• Pick up an object and describe it in detail. Describe its color, texture, size, weight, scent, and any other qualities you notice.
• Spell your full name, and the names of three other people, backwards.
• Name all your family members, their ages, and one of their favorite activities.
• Read something backwards, letter-by-letter. Practice for at least a few minutes.
• Think of an object and “draw” it in your mind, or in the air with your finger. Try drawing your home, a vehicle, or an animal.

However, it is important to note that these techniques are not a substitute for professional help and should not be used as the sole treatment for mental health issues.

Prepared by:

PAMELA NATASHA BUGEMBE