Feeling Grounded

Grounding techniques are strategies used to help individuals stay connected to the present moment and manage feelings of anxiety, stress, or dissociation. They can be particularly useful during overwhelming or disorientating situations.

Here are some effective grounding techniques you can share and practice with your child as an effective tool to de-escalate and feel calmer.

1. 5-4-3-2-1 Technique:
• 5 things you can see: Look around and notice details.
• 4 things you can touch: Focus on the textures you feel.
• 3 things you can hear: Listen to the sounds around you.
• 2 things you can smell: Identify and note any scents.
• 1 thing you can taste: Think about the taste in your mouth or something you can taste.
2. Deep Breathing:
• Take slow, deep breaths. Inhale through your nose, hold for a few seconds, and exhale through your mouth. Focus on the sensation of your breath moving in and out.
3. Grounding Objects:
• Carry an object with you that you can touch or hold when you feel distressed. It could be a small stone, a piece of fabric, or a favorite item that has personal significance.

Mandy Barr

Counsellor