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.