Grounding Techniques Guide

Experiencing trauma can lead to difficult symptoms such as flashbacks, anxiety and intrusive thoughts. These feelings can make it hard to stay present or feel in control.

Grounding techniques are simple exercises that help shift your attention away from distressing memories or worries and reconnect you with what is happening around you right now. By focusing on your senses, your breathing or simple mental tasks, grounding can help calm your mind and body during moments of stress.

This guide introduces several practical techniques you can use whenever you feel overwhelmed, including:

• The 5-4-3-2-1 sensory technique to help you reconnect with your surroundings
• Body awareness exercises that focus on breathing and physical sensations
• Mental exercises that gently redirect your thoughts and attention
• Simple activities that can help you regain a sense of control in the moment

These techniques are designed to be easy to use in everyday situations. Many can be practised quietly wherever you are, whether at home, at work or in public. With practice, grounding exercises can become useful tools for managing distress and supporting emotional recovery after trauma.

Download the full guide:
Grounding Techniques (PDF)