Grounding Techniques as Practical Strategies for Trauma Healing

Grounding Techniques

Practical Strategies for
Trauma Healing

Grounding techniques are powerful, practical strategies for trauma healing. Turning attentions away from thoughts, memories, or worries, and refocusing on the present moment. Grounding can help survivors of abuse feel safe, centered, and connected to God’s peace.

Here are some simple ways to use grounding for emotional healing and strength in your faith journey.

5-4-3-2-1 Method

Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer.

Deep Breathing

Breathe in peace, breathe out tension.

Slowly inhale, then exhale. If it helps, you can say or think “in” and “out” with each breath. Feel each breath filling your lungs and note how it feels to push it back out.

Touch the Earth

Walk barefoot feel the ground beneath your feet. Hold a stone, roll it around in your hands. Run your fingers through grass, soil or sand.

Scripture Out Loud

Read a favorite verse aloud to anchor your mind. Write scriptures on a Post-it® and hang them strategically around your house.

Worship Music

Scripture based worship music cuts through the gunk we have inside and reaches deep into our souls. Bringing your focus back on truth.

Anchor Object

Hold something meaningful (a cross, stone, or prayer card) Think about what you are holding and what it means to you.

Take a short walk

Concentrate on your steps, you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again.

Hold a piece of ice

What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?

Put your hands in water

Focus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand?

Use warm water first, then cold. Next, try cold water first, then warm. Does it feel different to switch from cold to warm water versus warm to cold?

Listen to your surroundings

Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking? Crickets, Water, Machinery or traffic?

Let the sounds wash over you and remind you where you are.