Living with trauma often means feeling as though the past invades the present. A smell, a sound, a look or sometimes even a thought, can cause your body to react as if danger is happening right now.
That’s the nature of trauma: the nervous system doesn’t always recognise that the threat has passed. But the good news is that there are ways to gently bring yourself back to safety in the present. These are known as grounding techniques.
In this blog, you’ll learn what grounding is and how to practise five simple techniques that can help calm trauma triggers and reconnect you with the here and now.
What Is Grounding?
Grounding is a therapeutic technique used to bring your focus away from distressing memories or sensations and into the present moment. It helps activate your parasympathetic nervous system—the part of you that promotes calm, rest, and safety.
Grounding works particularly well when trauma has caused dissociation, panic, or feeling emotionally overwhelmed. Think of it as building an internal anchor—something solid and steady when everything else feels chaotic.
Five Simple Grounding Techniques
1. The 5‑4‑3‑2‑1 Method
This uses your five senses to orient you to the present:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Go slowly. You might say them out loud or write them down. This exercise brings your attention out of your mind and back into your body. And don't worry about getting them in the 'right' order!
2. Breathing with Colour
Visualise a calming colour (such as blue or green) as you breathe in, and a darker or heavier colour (like grey or red) as you breathe out. Imagine inhaling peace and exhaling tension. Keep the breath steady and slow - this tells your body it is safe.
3. The Safe Place Visualisation
Close your eyes and imagine a place where you feel calm and secure. It could be a beach, a forest, your nan’s kitchen - whatever works for you. Engage all your senses. What can you see, hear, smell, or touch there? The more vivid, the more effective.
4. Physical Grounding
Stand or sit with both feet firmly on the floor. Press your hands into your thighs. Name out loud where your body is in space: “I’m sitting on a chair. My feet are on the floor. I’m holding a mug.” This re-establishes your connection to the here and now.
5. Journalling Prompt
Write a grounding statement like, “I am safe in this moment,” or “Right now, I am in my living room and it is quiet.” Naming your current reality helps you distance yourself from past memories that feel present.
Make It a Daily Practice
The best time to practise grounding isn’t just when you’re overwhelmed—it’s regularly, so your nervous system learns what safety feels like. You can weave these into your routine: first thing in the morning, during lunch breaks, or before sleep.
When Grounding Isn’t Enough
Grounding is a helpful tool, but if triggers feel constant or unmanageable, it might be time to seek additional support. Trauma therapy can help you process and release what’s being held in your system so that you no longer have to rely solely on coping strategies.
You Can Feel Safe Again
These simple exercises are not about "fixing" you, they’re about reconnecting with the strength and safety already inside you. If you’d like a free PDF copy of these grounding techniques, or want to explore trauma therapy further, feel free to get in touch.