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types of grounding techniques for PTSD, anxiety, dissociation etc.




Mental Grounding

Describe your environment in detail, using all your senses-for example, “The walls are white; there are five pink chairs; there is a wooden bookshelf against the wall…”Describe objects, sounds, textures, colors, smells, shapes, numbers, and the temperature. You can do this anywhere.

  • Play a “categories” game with yourself. Try to think of “types of dogs,” “jazz musicians,” “states that begin with A…”
  • Do an age progression. If you have regressed to a younger age (e.g., 8 years old), you can slowly work your way back up until you are back to your current age.
  • Describe an everyday activity in great detail. For example, describe the meal that you cook (e.g., “First I peel the potatoes and cut them into quarters…
  • Imagine. Use an image: Glide along on skates away from your pain; change the TV channel to get to a better show; think of a wall as a buffer between you and your pain.
  • Say a safety statement. “My name is ______; I am safe right now. I am in the present, not in the past.”
  • Read something, saying each word to yourself. Or read each letter backward so that you focus on the letters and not on the meaning of the words.
  • Use humor. Think of something funny to jolt yourself out of your mood.

Physical Grounding

  • Run cool or warm water over your hands.
  • Grab tightly onto your chair as hard as you can.
  • Touch various objects around you: a pen, keys, your clothing, the wall….
  • Dig your heels into the floor-literally “grounding” them! Notice the tension centered in your heels as you do this. Remind yourself you are connected to the ground.
  • Carry a grounding object in your pocket, which you can touch when ever you feel triggered.
  • Jump up and down
  • Notice your body: the weight of your body in the chair; wiggle your toes in your socks; the feel of your chair against your back…
  • Stretch. Roll your head around; extend your fingers…
  • Clench and release your fists.
  • Walk slowly; notice each footstep, saying “left or “right”…
  • Eat something, describing the flavors in detail to your self.
  • Focus on your breathing, notice each inhale and exhale.

Soothing Grounding

  • Say kind statements, as if you were talking to a small child-for example, “you are a good person going through a hard time. You’ll get through this.”
  • Think of favorites. Think of your favorite color, animal, season, food, time of day…
  • Picture people you care about (e.g., your children), look at a photograph.
  • Remember the words to an inspiring song, quote, or poem.
  • Remember a safe place. Describe the place that you find so soothing.
  • Say a coping statement: “I can handle this.”
  • Plan a safe treat for yourself, such as a certain desert.
  • Think of things you are looking forward to in the next week-perhaps time with a friend, going to a movie.


GROUNDING DOES WORK! But, like any other skill, you need to practice.

Practice as often as possible, even when you don’t need it.
Try grounding for a loooooonnnnnnngggggg time (20-30 minutes).
Notice which methods you like best.
Create your own methods of grounding.
Start grounding early in a negative mood cycle.
Make up index cards.
Have others assist you in grounding.
Prepare in advance.
Create a tape of a grounding message.
Think about why grounding works.


Others I had recommended to me:

  • Count backwards from 1000 by 7s. When that gets easy, pick a higher number or a harder digit.
  • Count how many brown things you see. (Or blue or green or…)
  • Focus on 5 things you can touch. Then 5 things you hear, and so on.
  • Breathe in for 5 seconds. Breathe out for 5 seconds. Repeat.

(Source: jimmykudos)

So, there’s this girl. She’s tragically orphaned and richer than anyone on the planet. Every guy she meets falls in love with her, but in between torrid romances she rejects them all because she dedicated to what is Pure and Good. She has genius level intellect, Olympic-athelete level athletic ability and incredible good looks. She is consumed by terrible angst, but this only makes guys want her more. She has no superhuman abilities, yet she is more competent than her superhuman friends and defeats superhumans with ease. She has unshakably loyal friends and allies, despite the fact she treats them pretty badly. They fear and respect her, and defer to her orders. Everyone is obsessed with her, even her enemies are attracted to her. She can plan ahead for anything and she’s generally right with any conclusion she makes. People who defy her are inevitably wrong.

God, what a Mary Sue.

I just described Batman. (via twerkinshield)


(via carnivaloftherandom)





I want to let people know about this app, especially for those people who suffer from social anxiety where telephone communications might be triggering or uncomfortable.

It’s called “TalkTo” and is available for iOs devices for FREE here and is also available in Google Play for Android devices! Essentially, it allows you to ask businesses questions by sending a text message instead of calling. For businesses that aren’t set up to answer a text message or an email (it will try to send it either way) a TalkTo agent will make the call FOR you, and then will text you back with the company’s response.

I have used this app to make reservations, check for stock, check store hours, and more. Certain businesses will have a higher response time than others but if you ask ahead of time then you won’t have a problem. I sent a restaurant a question this afternoon (see picture) and i had a response within 15 minutes. 

Give it a try!




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