Grounding Techniques
A practical menu of grounding techniques that use your senses, mind, and body to steady you during anxiety, dissociation, or flashbacks.
What grounding does
Grounding techniques pull your attention out of anxious thoughts, painful memories, or mental fog and anchor it in the present moment. They work because your brain has limited bandwidth: when you fill it with what is happening right now, there is less room for the alarm. Grounding is not about making feelings disappear. It is about steadying yourself enough to remember where you are, that you are safe in this moment, and that you have choices.
When and how to use it
Grounding helps during spiking anxiety, panic, dissociation, or flashbacks, and any time you feel far away from yourself. It works best when you start early, at the first sign of drifting, and when you have already practiced while calm. There are three families of grounding: sensory techniques that use your five senses, mental techniques that occupy your thinking, and movement techniques that use your body. If you already know 5-4-3-2-1, treat it as one item on a much bigger menu. Most people find one family works better for them than the others, and this worksheet helps you find yours.
How present do you feel right now?
Before practicing, check in. A low number means foggy, floaty, or far away; a high number means fully here. Re-rating after a technique tells you whether it worked.
Sensory grounding menu
These use strong, simple sensations to bring you back. Check two or three you are willing to test.
Mental grounding menu
These occupy the thinking part of your brain so the alarm has less room. They are especially useful when you cannot move around freely.
Movement grounding menu
Movement tells your nervous system that you are here and able to act. Check any that feel doable.
Your go-to three
Pick the three techniques you are most likely to actually use. Write them here, then put them somewhere you will see them, like a note on your phone.
Practice log
Use grounding at least once a day this week, even on calm days. Practicing when you do not need it is what makes it available when you do. Jot a quick note here each time.
Reflect on your practice
After a week, look back over your log.
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