Grounding.

I want to share a strategy I’ve learned through therapy. This has helped me during times of anxiety and disassociation.


The following exercise is considered a ‘grounding‘ exercise. The purpose is to tell my brain and my body where we are and that we are safe. My therapist says it’s a mindfulness strategy. I use this strategy to reduce my anxiety and try to do it before anything occurs that I know causes me anxiety.


Maybe it’s a conversation with a manager or someone higher up and I want to make sure I’m present in the moment.

I’ll use it before I talk to my boyfriend about something that bothered me.

Whenever I’m “rambling” and my boyfriend notices he prompts me to do this exercise ❤

During each therapy session, I usually do this exercise as well because let’s face ittherapy is intense!


This is what I do that helps me. Maybe it can help you?

  • Breathe
  • List 5 things you can see (sometimes I get specific, for example, point out 5 things you see that are the color blue)
  • 4 things you can touch (maybe it’s the floor underneath my feet, the chair I’m sitting on, etc.)
  • 3 things you can hear (anything inside the room or outside)
  • 2 things you can smell
  • 1 thing you can taste (swallowing can help with this sense)
  • Breathe

Once I’m done doing this exercise I end it with a statement. The statement is different depending on the situation and how I’m feeling.

  • Here are a few examples I’ve used in the past:
    • I am here in my room and I am safe.
    • I am in control of what I want to do and what happens to me.
    • I know I’m scared and worried but I got this.
    • My thoughts are just thoughts.

One thought on “Grounding.

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