TeenHelp - Utilizing grounding techniques

Utilizing grounding techniques
By Cassie (cynefin)

Grounding techniques are useful tools that many people use in their daily lives. This article will take an in-depth look into what grounding techniques are and how they're used along with additional information pertaining to them.

What are they?

Grounding techniques are activities that people utilize to help them feel more present. They are often used during anxiety, flashbacks, or dissociative states but can be used for just about any underlying issue that makes people feel distant or unreal.

These activities help to stimulate any of the five senses. The idea is that stimuli projected towards the senses can slowly bring a person back to the present moment. Smell is thought to be a particularly strong sense to work with for a lot of people, but everyone is different in what is most successful for them.

How they are used

How different grounding techniques are specifically used depends on the activity and the sense(s) being targeted. Generally speaking, a person tends to need a minimal amount of awareness to be able to use a technique. This can be difficult for some people because coping skills can often 'go out the window' when they are struggling. Additionally, certain struggles such as dissociation do not always have the awareness needed to use a technique.

Writing down different coping techniques to refer to during a difficult time can serve as a helpful reminder, as can using a technique as soon as there is enough awareness to use them.

As previously mentioned the way using an activity differs is related to the sense being targeted and the struggle a person is experiencing. For instance, a person targeting their sense of smell may cook a recipe if they feel comfortable using kitchen appliances while someone working with their sense of hearing may try to hold a conversation with a friend. It is important to note that some things are safer to do than others when there is a lack of awareness. For instance, it may be safer to have a conversation than it would be to cook.

Choosing grounding techniques

When choosing grounding techniques people may benefit from considering which sense is most important or sensitive to them. If they are unaware of this, they can try different activities to stimulate their senses and decide which is best for them. Some people have a favorite sense to work with while others can easily work with all five or a combination of the five.

Something else people can consider is what they would feel safest or comfortable working on while they are in a troubling state. For example, someone with anxiety may feel comfortable cooking while someone in a dissociative state may feel uncomfortable with it.

Different techniques to try

Grounding techniques can be seen frequently but it is sometimes hard to spot them. Below lists techniques that can be helpful when used to target each sense. Note that there are many grounding techniques that are not listed here.
Sight

Look at something shiny or sparkly such as tin foil or sparkly nail polish. View objects with bright, vivid colors or movements like GIFs.
Go outside and take in all of the scenery.

Touch

Give someone a hug or hold a pet. Pay attention to what the person or animal feels like.
Hold a fidget toy to mindlessly fidget while focusing on other things.
Squish putty between your fingers.
Hold a bath bomb in your hands under running water and feel it disintegrate.
Sculpt, paint, or draw.

Taste

Chew mint gum; suck on a mint or a hard piece of candy.
Eat something sweet or spicy.
Brush your teeth.

Hearing

Listen to guided imagery, nature sounds, or music.
Have a conversation with someone or talk out loud to no one.
Watch TV or a movie and pay attention to the actors' voices.
Do something to make noise such as crinkling tin foil or banging pots and pans.

Smell

Utilize aromatherapy.
Smell a meal or a dessert.
Use a different scented body product.
Smell a candle with an appealing scent.

A combination of the senses

Baking or cooking can stimulate a variety of senses. People can mix the batter with their hands instead of a spoon. They can also smell the food cooking and taste it when it is completed. Some foods sizzle or pop while they are cooking and that could help target hearing as well.
Spend some time outside. Someone can feel the grass in their hands or beneath their feet. They can smell the scents in the air and hear outdoor sounds in the distance.
Listen to music. Listening to music while singing and dancing can stimulate the sense of hearing and touch at the same time.

Final thoughts

Grounding techniques are simple activities that can benefit people struggling with a variety of different issues such as flashbacks, anxiety, dissociative states, and more. Anyone interested in becoming more present can benefit from trying them.

Additional reads
Dissociation and you: Making a grounding kit