Practising Grounding
Grounding exercises are simple activities that we can do to help us feel more present, more stable and safer. They can be helpful if we are feeling overwhelmed by thoughts or emotions. Sometimes we know why we are feeling really emotional as something in particular has reminded us of the sexual violence we have experienced, but sometimes we can’t identify what it is, we just feel raw and emotional. We can call this being “triggered”.
We explored and discussed lots of ways that we could ground ourselves. For some of us, focusing on our breathing can be helpful. You may find our mindful breathing exercise helpful.
Grounding – 5, 4, 3, 2, 1
For this exercise you need a small piece of card, (the size of a bank card) that you can keep in your pocket or bag. The idea is that if you are having a panic attack or flashback, you can take it out and it will help you to ground yourself. On the card is written a reminder to you to notice:
5 things you can see
4 things you can hear
3 things you can touch
2 things you can smell
1 thing you can taste
We felt the 5, 4, 3, 2, 1 would be good if you are in the middle of the city or in a public place, when you’re out and about. It can help to bring you back to the here and now and you could easily keep the piece of card in your bag or pocket. It also might be helpful to give the card to a friend or partner, who can prompt you to notice your senses.
Other Mindful Practises
Not all exercises are right for everyone at all times. You may need to try a few before you find one that works for you. The buttons below will take you to other mindful practises that you may find helpful.
