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Grounding Techniques

Grounding techniques are an important part of my repertoire of coping strategies.They help me combat:
  • Dissociation, including depersonalization (feeling out of touch with myself) and derealization (feeling out of touch with my surroundings). 
  • The intrusive memories and flashbacks common to PTSD and the difficulty I have telling whether I'm awake or dreaming.
  • Anxiety- Some people also find that grounding techniques help them in the grips of anxiety or an anxiety attack, although I can only use them to calm down after-the-fact.  
There are a myriad of grounding techniques, but I want to share some of the ones I've tried, in hopes that they might help someone else. 
  • Listing Things- I list everything in a certain category, like "science," that starts with each letter of the alphabet. It doesn't help with dissociation, but it helps a lot with anxiety. 
  • Counting- Counting by a number that doesn't come easily, like 2.4's, occupies my mind and combats anxiety and intrusive memories, but it also doesn't combat dissociation.
  • Telling myself a Story- If my mental health symptoms are mild, this can jolt me back to reality.
  • Moving my Body- Helps with depersonalization
  • Touching Things Around Me- Helps with derealization, intrusive memories, and flashbacks
  • Strong Tastes, Touching an Ice Cube to my Skin, Drinking Something Warm, etc.- Helps with dissociation
This is by no means a complete list of grounding techniques. I'd love to hear what helps you in the comments. Keep being well!
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