Grounding Methods

Ideas for when you feel out of control, feel like bingeing, are having a flashback and/or need grounding for any other reason:

  • Remind yourself, “I’m going to be ok,” and “I’m not crazy.” This is a normal part of the recovery process.
  • Plant your feet firmly on the ground.
  • Count up 1 to 10 then back 10 to 1.
  • Say out loud all the things you see and smell.
  • Touch the wall, the floor and objects close to you.
  • Ring someone.
  • Listen to yourself breathe. Do deep breathing.
  • Listen to music and count the beats.
  • Don’t be afraid to ask for help.
  • Hug someone safe.
  • Hold someone’s hand (someone safe).
  • Tear up paper, throw ice, chew ice chips.
  • Focus on details, eg leaves on trees, blades of grass, pebbles on a beach.
  • Call your therapist.
  • Cuddle and/or talk to a teddy bear.
  • Play a musical instrument.
  • Gently wash your face, hands or hair.
  • Colour in a colouring book or do some painting.
  • Rock in a rocking chair.
  • Hold and stroke your cat or dog.
  • Make a list of things to do.
  • Change your environment, walk out of the room, go somewhere ‘safe’.
  • Visualize a stop sign.
  • Dance to music.