Sensory Grounding for Trauma Recovery

This technique systematically engages each of your five senses to bring your attention fully into the present moment. Focus on noticing details you would normally overlook. Take your time with each step.

1. 1
   Name 5 things you can see. Go for small details, like a shadow on the wall, the weave of your sleeve, or a crack in the ceiling.
2. 2
   Name 4 things you can physically feel. Notice the pressure of the chair beneath you, the temperature of the air on your skin, the texture of your clothing, or the weight of an object in your hand.
3. 3
   Name 3 things you can hear. Listen past the obvious for background sounds: the fridge humming, a car going by, your own breath.
4. 4
   Name 2 things you can smell. If nothing stands out, sniff your sleeve, your coffee, or the soap on your hands.
5. 5
   Name 1 thing you can taste. A sip of a drink, a mint, or whatever taste is already in your mouth all count.

This technique uses physical movement and muscle engagement to reconnect you with your body. Pay close attention to the sensations each action creates.

1. 1
   Take 5 slow, deep breaths. Breathe in through your nose while counting to 4, pause for a moment, then breathe out slowly through pursed lips while counting to 6.
2. 2
   Plant both feet on the floor and push down. Then scrunch and spread your toes a few times, paying attention to how your feet feel as they move.
3. 3
   Give a few firm stomps. Feel the thud travel up through your heels and into your legs.
4. 4
   Clench your hands into tight fists, hold for 5 seconds, then slowly release. Repeat this 5 times, noticing the contrast between tension and relaxation.
5. 5
   Push your palms against each other as hard as is comfortable for about 15 seconds, and feel the pressure and heat build through your arms.
6. 6
   Rub your hands together fast for 10 seconds. Listen to the swish and feel them warm up.
7. 7
   Stretch your arms overhead and reach as high as you can for 5 seconds. Then release and let your arms drop to your sides.
8. 8
   Finish with 5 more slow, deep breaths. Notice any shift in how your body feels compared to when you started.

Mental exercises redirect your attention away from distressing thoughts by engaging the thinking parts of your brain. These are discreet and can be used in any setting. Experiment to find which ones work best for you.

1. 1
   Pick a category, like dog breeds, cities, or TV shows, and list as many as you can. To make it harder, go letter by letter: ant, bear, cat, and on through the alphabet.
2. 2
   Start at 100 and keep subtracting 7: 100, 93, 86, 79, and so on.
3. 3
   Describe in detail how to perform a familiar activity, such as cooking a recipe or playing a sport, step by step.
4. 4
   Hold something within reach and describe it out loud in detail: how heavy it is, how it feels, its colors, whether it's cool or warm.
5. 5
   Spell your name in reverse, then do the same for a friend and a family member.
6. 6
   Visualize a place where you feel calm and safe. Mentally describe every detail of that place: what you see, hear, smell, and feel there.