Grounding Techniques to Manage Trauma and Stress

Grounding techniques are valuable tools to help manage symptoms of Post-Traumatic Stress Disorder, anxiety disorders, and the effects of trauma or secondary trauma.

When you experience ongoing stress, anxiety, fear, fatigue, or any other symptoms of trauma distress, it's essential to take time to bring your mind and body back to the present moment.

In this article, you'll learn how to:

• Understand the importance and effectiveness of grounding techniques in managing trauma and stress.
• Explore various grounding techniques using the five senses: sound, touch, smell, taste, and sight.
• Personalize grounding techniques to suit your individual needs and preferences.
• Discover self-care tips for those working with trauma survivors to prevent burnout and maintain well-being.

Let's explore some simple and beneficial techniques to help you or someone you care about find calm in the present moment.

Understanding Grounding Techniques

Grounding techniques are highly effective for calming the brain and body while healing from trauma.

For instance, if a situation causes a traumatic flashback, your brain might signal a fight, flight, or freeze response, making it hard to stay in the present moment. Grounding techniques can help you return to the present and choose a healthy way to respond rather than react in a less self-controlled manner.

These techniques use the five senses—sound, touch, smell, taste, and sight—to interrupt traumatic flashbacks and panic attacks or to prevent dissociation. By doing so, they send signals to your brain that reconnect the mind and body to the present, engaging the logical, "rational" side of your brain to resume communication with the "emotional" side.

Finding the grounding techniques that work best for you may take some time. What is effective for one person might not be for another. Try experimenting with different approaches to develop a personalized grounding routine.

Some techniques may be more effective when you're alone, while others work well in public settings where you may need to be more discreet. Pay attention to what helps you and identify techniques that might inadvertently stimulate past trauma. For example, if using ice reminds you of a difficult past experience, it’s best to avoid it.

Grounding Techniques Using Sound

A great way to relieve stress, anxiety, or fear is singing aloud. While it might seem counterintuitive when you're feeling anxious, once you start singing, it can immediately relax your mind and body and bring your thoughts to the present moment.

Adding a little dance to your song can bring joy to the moment!

If singing feels too difficult, try reading or speaking positive affirmations aloud. The key is to use audible sounds to connect with your brain.

Another sound-based grounding technique is listening to calming sounds, like a babbling brook, the notes from a violin or viola, or birds chirping in the early morning.

These sounds are searchable online through platforms like Spotify or YouTube. Find a cozy spot where you feel comfortable to lay, close your eyes, and let the sounds wash over you, allowing them to calm your nervous system.

If a feeling of panic enters, it’s essential to use positive self-talk to bring your thoughts back to focus on the calming sounds. Any feelings of fear or panic will pass if you keep your mind fixed on grounding and allow yourself the space and time your mind and body need.

You might also explore music specifically designed for relaxation, healing, and meditation. Sound frequencies can slow your heart rate and calm your nervous system.

Grounding Techniques Using Touch

Try washing your hands and face in cool water. Focus on the water's temperature to bring your mind to the present experience.

Another simple, effective touch-based technique is holding a handful of ice cubes until they melt. Notice the coolness and the melting sensation, which can help shift your mind from a trauma response to a calmer state.

Walking barefoot on the sand and feeling the coolness of the water on your feet or hands can also be grounding - whether at a lake, lake, creek, river, or ocean. If you're not near water, taking a bath, shower, or soaking your feet in a bucket of water can have a similar effect.

You can also apply lotion or coconut oil to your hands and arms. If the lotion has a pleasant scent, you combine touch and smell to help recenter yourself. This is a technique that can be done discreetly in public.

If you're near someone you trust, you might ask for a hug. A prolonged embrace can help soothe your mind.

When you can't use more obvious techniques, such as a crowded room or workplace, try touching the tips of your thumbs to each finger on the same hand, perhaps counting in your mind as you do so. This simple action sends signals to your brain, reactivating the communication between the left and right sides, helping to calm you and bring you back to the present.

Grounding Techniques Using Smell

Essential oils and diffusers can be powerful tools for grounding. Citrus-based oils like orange or lemon are especially uplifting. Notice how your mood shifts as the scent fills the room.

Identify smells that bring you comfort or remind you of happy times. For example, jasmine might remind you of a childhood garden, while cloves could evoke memories of the holidays. Pine may take you back to a peaceful hike.

Peppermint, in particular, has a calming effect. You may try adding a few drops to unscented lotion or jojoba oil, rubbing it on your hands and the back of your neck. Just be cautious not to use too much, as it can be strong. Peppermint oil is also known to help relieve headaches and body pain.

Grounding Techniques Using Taste

Peppermint is also effective in taste-based grounding techniques. You can chew on fresh mint leaves, suck on a mint candy cane, or have a breath mint to help ground yourself.

If you prefer something different, more pungent tastes that capture your attention can also be helpful. For example, biting into a lemon or lime slice or eating spicy salsa can signal to your brain that it's time to shift focus.

Mild foods and tastes typically won't be as effective for grounding, so choosing flavors that make a more pronounced impact is better.

Grounding Techniques Using Sight

Engaging in a creative activity like an adult coloring book with markers or colored pencils can be very grounding and effective in relaxing your mind, using both sight and touch to bring yourself back to the present.

Brain games like Sudoku, crosswords, or jigsaw puzzles are more great ways to focus your mind.

Grounding can also be as simple as sitting outside and observing your surroundings. You could focus on each item you see and name it aloud or in your mind.

For example: Bird. Tree. Grass. Boat. The act of observing and naming helps anchor you in the present.

Or count these items by attaching a number to each one.

For example: “One-Tree, Two-Grass,” and so on.

Many other grounding techniques are available online, on YouTube, or in books; explore what’s out there and find what works best for you.

Special Note to Those Supporting Trauma Survivors

If your work involves hearing, seeing, or addressing stressful situations or supporting trauma survivors, scheduling regular self-care time for you as the responder is crucial.

Solid self-care practices are essential to remaining effective and avoiding burnout.

Consider various activities like yoga, walking, running, meditation, singing, dancing, or prayer. Taking time for yourself is vital, and you deserve it.

Recognize the signs of compassion fatigue or vicarious trauma, and pause when necessary. Similar to the instructions on an airplane, put your oxygen mask on before assisting others.

Prioritize your well-being!