Trauma can leave your nervous system stuck on high alert. Your heart races, your thoughts speed up, or you feel far away from your own body, even when you know you’re safe. Grounding practices are small ways to remind your body where and when you are.
These aren’t a replacement for therapy, but they’re tools we often practice together in session so you can reach for them on your own.
1. Name what’s around you
Look around slowly and name five things you can see, four you can hear, three you can touch, two you can smell, and one you can taste. Moving through your senses gently pulls your attention into the room you’re actually in.
2. Lengthen your exhale
Breathe in through your nose for a count of four, then out through your mouth for a count of six. A longer exhale signals to your body that it can begin to settle. If counting feels like too much, simply let each breath out be a little slower than the one before.
3. Feel your feet
Press your feet into the floor and notice the support underneath you. You might rock gently from heel to toe or notice the temperature of the ground. The goal isn’t to feel calm right away, just to notice that you’re here.
4. Hold something with texture
A smooth stone, a soft blanket, or a warm mug gives your hands something steady to focus on. Many of my clients keep a small grounding object in a pocket or bag for hard moments.
5. Orient to the room
Let your eyes move slowly around the space, turning your head as you go. Notice the exits, the light, the colors. This simple movement can help your body register that, right now, there’s no threat to respond to.
When grounding isn’t enough
If you find yourself needing these tools often, it may be a sign your body is still carrying something that hasn’t had space to heal. That’s exactly the kind of work we can do together, gently and at your pace.
