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Grounding Techniques

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How To Use Grounding Techniques: The 5 Senses Grounding Technique

  1. Identify how you are feeling.
    1. Is your heart beating fast or slow?
    2. How fast is your mind going? Is it racing or is it empty?
  2. Feel your feet on the ground.
  3. Rub your fingers together.
  4. Inhale slow and steady, exhale slow and steady
  5. Open your eyes and look at the room you are in.
  6. What do you hear?
  7. What do you see?
  8. What do you smell?
  9. What do you taste?
  10. What do you (physically feel)?
  11. How do you feel now?
    1. Is your heart beating fast or slow?
    2. How fast is your mind going? Is it racing or is it empty?

Grounding techniques are useful when you have an intense emotional reaction such as anger or anxiety. We usually feel hit by this emotion and have a desire to go on attack mode. This is one way to tell that you are triggered. By grounding yourself, using the above techniques, it allows you to understand what is happening in that particular moment and then use problem solving in order to get your needs/message across to the other party. In the past, before I discovered grounding, I would just respond and I would come off as angry. In turn people would be turned off and would respond defensively leading to a bigger problem. Grounding helps decrease conflict by reducing your emotional intensity level and giving you a level head to strategize. It helps you to feel calmer and thus ensures a more productive exchange.

Jessica Lang

Jessica Lang

Hi I'm Jessica and I am passionate about empowering survivors to find peace, happiness, and success in life. I specialize in treating trauma using the mind body connection and helping expats who are having a hard time adjusting to life in their new countries.