Grounding Techniques

Three Breaths on Points

Pick a point at ground level; something very small and specific. A single dust mote. The tip of a whorl of wood. A speck on the leg of a table. Focus your attention on that point as much as you can.
Take a deep breath while focusing on that point.
Pick another point, this time at eye level.
Take another deep breath while focusing on the point.
Pick another point somewhere above you- the ceiling, the sky, the top of a wall, etc.
Take one last deep breath while focusing on the point.

If you feel the need for more, then you can pick three points at each level: three at ground level, three at eye level, and three above you. Repeat the exercise for each point: find, focus, breathe.

Basic Facts

Name basic facts about yourself in the present, starting with general/broad facts and narrowing in on specific facts that weren’t true in the past. I like to do the following:

“My name is…”
“The year is 20XX. I am X years old.”
“I am an adult. I can do X and Y.” (where X and Y are empowering things you couldn’t do as a child- drive a car, work a job, leave the room any time you’d like, etc.)
“Right now, I am doing X activity in X location. I am here because X (elaborate; emphasize choice and autonomy). I can leave if I want to.”

Math

Brains aren’t good at freaking out and doing logic at the same time. Math is the opposite of panic and forces you to focus on right now to do it.

Pick two numbers and an operation. I usually divide fractions at this point, but I started out with squaring numbers. You might find that adding or subtracting numbers works better for you. Pick an operation that takes you noticeable effort but isn’t impossible.
Do the math in your head. You can use paper if you need to, but no calculators!
Repeat until calmer.

Counting Objects

Count objects in your immediate surroundings to bring yourself back to the here and now.

Pick a type of physical object that you can see more than one of in your immediate area. I like to pick floor tiles, wall bumps, and wood grain lines.
Count how many of that thing are in your immediate area. Optionally, notice each one.

Safe Body

Find safety in parts of your body and use it to soothe the rest of you.

Find a part of your body that feels safe. It might be your feet, your hands, the tip of your nose… anything goes.
Focus on that body part. How does it feel? What about it makes it safe?
Imagine that feeling of safety spreading into the rest of your body with each breath.

Through the Earth

Use the ground and visualization to soothe yourself and connect to the world.

Place your feet on the ground. It doesn’t have to be actual dirt; you just need to have your feet on the floor.
Imagine roots growing from your feet into the ground. I like to make the roots out of imaginary light, but they can be any material that makes sense.
Breathe in through your roots. Imagine something soothing flowing up through them and through your body, circulating through you.
Breathe out through your roots. Imagine fear, anger, non-presence, etc. flowing down out of your body and into the earth.
Repeat until calm and present.

54321 Senses

Use all of your senses to connect to the world.

Name 5 things you can see.
Name 4 things you can hear.
Name 3 things you can touch/feel.
Name 2 things you can smell. (“The air” counts if needed; so does sniffing your own hand)
Name 1 thing you can taste. (“My mouth” counts if there’s nothing notable)

Movement

Get up and walk or otherwise move around. Bonus points if you can go outside, but indoors works just fine. Focus on the feeling of movement in your body and the things around you. If you can, notice your feelings as you walk.

See also: Mindfulness, Releasing Anxiety

A Garden of Beeping

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