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■█■ definition :
Grounding is a practice that can help you pull away from flashbacks, unwanted memories, and negative or challenging emotions.
These techniques may help distract you from experiencing and refocus on what's happening in the present moment.
Grounding techniques also helpful if you're dealing with anxiety, post-traumatic disorder, dissociation, self-harm urges, traumatic memories, and substance use disorder.
➥physical techniques
ð–¢– put your hands in water
ð–¢– pick up or touch items near you
ð–¢– breathe deeply
ð–¢– savor a food or drink
ð–¢– take a short walk
ð–¢– hold a piece of ice
ð–¢– savor a scent
ð–¢– move your body
ð–¢– listen to your surroundings
ð–¢– feel your body
ð–¢– try the 5-4-3-2-1 method
➥mental techniques
ð–¡Ž play a memory game
ð–¡Ž think in categories
ð–¡Ž use math and numbers
ð–¡Ž recite something
ð–¡Ž make yourself laugh
ð–¡Ž use an anchoring phrase
ð–¡Ž visualize a daily task you enjoy or don’t mind doing
ð–¡Ž describe a common task
ð–¡Ž imagine yourself leaving the painful feelings behind
ð–¡Ž describe what's around you
➥soothing techniques
𖥎 picture the voice or face of someone you love
𖥎 practice self-kindness
𖥎 sit with your pet
𖥎 list favorites
𖥎 visualize your favorite place
𖥎 plan an activity
𖥎 touch something comforting
𖥎 list positive things
𖥎 listen to music
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