What are Grounding Techniques? These are ways to either calm yourself down when you are jumpy and upset (aka having an anxiety attack or “freaking out”) r to bring yourself back into reality when you are zoning out/can’t get out of bed!

For when you’re in a Hyperaroused state (fight, flight, or freeze):

*Place heavy blankets on lap/across body
*Wrap tightly in blanket or try wrapping arm/legs in ace bandages
*Herbal tea/drink of water
*Chewing gum
*Rocking or steadily swinging
*Hot shower/bath
*Focusing on calming scenes
*Soft/low lighting
*Soft/slow music
*Reptitive sounds (white noise or relaxing ocean)
*Soothing scents like vanilla or lavender (candles/lotions)
*Strong Hugs
*Massage
*Humming or Singing Quietly
*Gentle yoga/stretches
*Head rolls
*Leisure walks/bike riding
*Heavy work/resistance (rowing, weight lifting, jogging)
*Soft materials/textures (flannel, fuzzy, velour)
*Visual labeling (”I see the tv, the sofa”)
*Beanbag tapping
*Any social interaction

For when you’re in Hypoaroused mode (numb, no feeling, zoning out):
*Holding ice
*Cool room
*Air blowing across skin (fan, roll car windows down)
*Spicy food
*Sour or fireball candy
*Standing on your toes/balancing
*Cold water/washcloth to face
*Strong colors/lights flashing
*Quick paced/off beat/loud music
*Dancing to music
*Unpredictable sounds (birds chirping, talk radio, sports broadcast)
*Strong scents like citrus, pine/smelling salts
*Light touch (feather)
*Yawning
*Forceful handclap
*Positive form of pain (rubber band snapped on wrist)
*Aerobic exercise
*Singing loudly
*Power walking/running
*Rough or prickly material (velcro, sandpaper, sticky)

*Document created by Mt Carmel Behavioral Health, Columbus, Ohio