Grounding Techniques

Conversations about sexual abuse can be challenging and triggering, so it is vital we take care of ourselves as we tread into these painful areas. For those who have experienced trauma, sometimes it can feel as if we are back in those dreadful moments. It is helpful to take some time and ground ourselves in the present, to remember that we are safe and secure now. Below are a few strategies that you might use to help mindfully ground yourself in the present moment.

observe through your senses

  • Look for 5 items you can see. Name each item.

  • Touch 4 objects. Notice the differences in how these items feel.

  • Listen for 3 things you can hear. Focus on each of these external noises.

  • Notice 2 things you can smell. If you need to, take a brief walk to find these smells.

  • Eat or drink 1 thing very slowly. Notice how it feels and tastes in your mouth.

 
 

Focus on your breath

  • Sit with your feet on the floor, your back straight, and your head in a relaxed position.

  • Close your eyes, let your thoughts and worries go, and focus solely on your breathing.

  • Take slow breaths, inhaling through your nose and exhaling out your mouth.

  • Gently place your hand on your stomach and feel your stomach move in and out as you breathe.

  • When your mind wanders, gently bring yourself back to the sensation of your breath.

 
 

Move your body

  • Sit with your back straight and slowly tilt your head to the front, back, and each side, holding each stretch for several slow breaths.

  • Stand up, plant your feet firmly on the ground, and gently stretch your arms above your head, breathing deeply. Relax, then repeat.

  • If you are able, take a short walk. Notice the sensation of the air on your skin, the feeling of your feet on the ground, and the sounds you hear around you.

If you are suicidal or in crisis, please reach out for help.

You are precious and deserve support.

In the United States, you can dial 988 for the Suicide and Crisis Lifeline, call the National Sexual Assault Hotline at 1-800-656-4673, or go to your nearest emergency room.

We extend our thanks to Esther Harber and Dr. Deborah Rodriguez for developing this resource.