Grounding Techniques

Even when they are not in any physical danger, survivors can recall past trauma and experience intense physical reactions (e.g., hyperventilating, dizziness, loss of movement). Mindfulness training such as grounding techniques can help stop the release of stress hormones and return a person to a calm state. These tools can also be used before you are triggered to help minimize the intensity of reactions.

REGROUND

Connect with your body from the ground up. If you feel dizzy or nauseous, taking a seat or leaning against something is safer than standing up unsupported. When settled, try to observe the following:

  • Your feet, toes, and heels in your shoes or on the ground

  • The texture of the clothes on your body (e.g., coarse, soft, snug, or loose)

  • The tension in your body (e.g., clenching fist, grinding teeth, biting lip)

  • The feeling and details of your surroundings (e.g., cushioned chair, hardwood floors)

Notice how you are feeling after making these observations. Try to release any tension in your body by either relaxing your muscles or adjusting your posture.

BREATHE

Inhale deeply through your nose to fill the lungs and exhale slowly through the nose. Take 3-5 breaths to slow down and stop the adrenaline. Repeat until your breathing is back to normal, and you can reground if necessary.

SCALE

Place your feelings on a scale from 1-10 which represent emotional states

  • 1-3 for calm or at ease

  • 4-6: getting uncomfortable but still in control (ideal for learning and handling obstacles)

  • 7: edge of tolerance, where you may or may not be able to have control

  • 8-10: unmanageable emotions (pain, frustration, rage, distress)

If you start to feel your emotions above a 7, you are at risk of re-triggering and feeling more extreme emotions. If you find yourself already between 7-10, reground and breathe until you are at 6 or below.

 
 
“The goal of regulating emotions is not to make feelings go away. Rather, the aim is to help build one’s capacity to ride the waves of emotions and sensations. ”

A R I E L L E S C H W A R T Z

  • • Marich, Jamie and Anna Pirkl. "Transforming Trauma with Jiu-Jitsu." North Atlantic Books. 2022.

 
Katrina Velasquez