Grounding 101
Describe grounding without using the word "grounding".
A process of centering and anchoring yourself to the present moment.
This technique has you name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
The 5-4-3-2-1 technique
:D
What is your favorite and least favorite grounding technique? Why?
Totally tubular!
When practicing mindful grounding, you might focus on this natural bodily rhythm.
Breath
Grounding always calms us, which is why us therapists are always harping on it.
False. Grounding is about becoming present, not necessarily calm. Sometimes it can bring up discomfort before it helps regulate.
Anxiety or PTSD
This method uses body pressure and awareness, like pushing your feet into the floor.
Physical (somatic) grounding.
Wow! Good Job!
Describe the two types of resources we have to bring ourselves back to our Resilient Zone.
Internal and External.
Mindfulness requires you to clear your mind as a first step.
False. Mindfulness is about noticing thoughts without judgement, not eliminating them.
Describe somatic experiencing (somatic grounding).
Our ability to experience ourselves as embodied; our ability to sense our body, feel our feet on the earth, and, as a result, calm our nervous system.
A body-focused approach to grounding.
Saying your full name, today's date, and your location aloud is an example of this technique.
Orientation grounding (reality checking)
Provide 5 examples of grounding techniques you have used within the past week.
Wow! You're a rock star!
When you get bumped out of your resiliency zone (i.e. triggered by worries, anxiety, preoccupied with what others are thinking) then you need to use your _____ skills.
(the answer is not grounding)
Resourcing skills.
Somatic (physical) grounding techniques are always more effective than sensory ones for trauma.
False. It depends on the individual. Physical grounding may be more effective when the prefrontal cortex is less accessible during distress, but this is not always the case.
The 5-4-3-2-1 technique is based on this concept.
Engaging the five senses.
Describing an object in extreme detail (color, texture, shape, etc.) is an example of this technique.
Object-focused grounding.
Describe what the "safe place" in your mind looks like, and provide one example for each of the five senses in this place.
Oh my goodness! Wow!
This type of mindfulness/grounding technique encourages focusing attention on the body's internal sensations, such as heartbeat, breath, and muscle tension.
Body Scan
You can be grounded and still feel anxious.
True. grounding brings you into the present moment. It doesn't eliminate emotion, but can help you stay present with it.
Grounding is especially useful when someone is experiencing this type of dissociation.
Depersonalization (dissociation from self and emotions)
or
Derealization (dissociation from environment and experiences)
This cognitive grounding technique has you repeat a comforting phrase or mantra.
Self-soothing or affirmational grounding.
Imagine you're teaching someone younger than you how to ground themselves during panic. What personal lesson would you share that goes beyond technique?
Nice!
Unconditional _____ ______ is a key foundation in practicing the mindfulness skill of noticing thoughts, feelings, and body sensations without trying to change them.
(Unconditional _____ _____ is also a key foundation of therapy, according to humanistic psychologist Carl Rogers.)
Unconditional Positive Regard.
Recall a moment when you felt regulated. List 5 subtle cues in your body or environment that told you that you were grounded?
Nice!