Mental Grounding Exercises
- Describe your environment in detail, using all your senses - for example, “The walls are white; there are five pink chairs; there is a wooden bookshelf against the wall…” Describe objects, sounds, textures, colors, smells, shapes, numbers, and the temperature. You can do this anywhere.
- Play a “categories” game with yourself. Try to think of “types of dogs,” “jazz musicians,” “states that begin with A…”
- Do an age progression. If you have regressed to a younger age, you can slowly work your way back up until you are back to your current age.
- Describe an everyday activity in great detail. For example, describe that you cook (e.g., ” First I peel the potatoes and cut them into quarters…”)
- Imagine. Use an image: Glide along on skates away from your pain; change the TV channel to get to a better show; think of a wall as a buffer between you and your pain.
- Say a safety statement. ” My name is ____________; I am safe right now. I am in the present, not in the past.”
- Read something, saying each word to yourself. Or read each letter backward so that you focus on the letters and not the meaning of the words
- Use humor. Think of something funny to jolt yourself out of your mood.
- Count to 10 or say the alphabet very slowly.
Physical Grounding Exercises
- Run cool or warm water over your hands
- Grab tightly onto your chair as hard as you can
- Touch various objects around you: a pen, keys, your clothing, the wall…
- Dig your heels into the floor- literally “grounding” them. Notice the tension centered in your heels as you do this. Remind yourself that you are connected to the ground.
- Carry a grounding object in your pocket which you can touch when ever you feel triggered.
- Jump up and down
- Notice your body: the weight of your body in the chair; wiggle your toes in your socks; the feel of your chair against your back…
- Stretch. Roll your head around; extend your fingers…
- Clench and release your fists.
- Walk slowly; notice each footstep, saying “left” or “right”
- Eat something, describing the flavors in detail to yourself
- Focus on your breathing, notice each inhale an exhale.
Soothing Grounding Exercises
- Say kind statements, as if you were talking to a small child - for example, “You are a good person going through a hard time. You’ll get through this.”
- Think of favorites. Think of your favorite color, animal, season, food, time of day…
- Picture people you care about
- Remember the words to an inspiring song, quote, or poem.
- Remember a safe place. Describe the place that you find so soothing.
- Say a coping statement: “I can handle this.”
- Plan a safe treat for yourself, such as a certain dessert
- Thing of things you are looking forward to in the next week - perhaps time with a friend, going to a movie.
my favourites that can be done anywhere are
Name 5 things you can see in the room with you.
• Name 4 things you can feel (“chair on my back” or “feet on floor”)
• Name 3 things you can hear right now (“fingers tapping on keyboard” or “tv”)
• Name 2 things you can smell right now (or, 2 things you like the smell of)
• Name 1 good thing about yourself
1. Where am I?
2. What is today?
3. What is the date?
4. What is the month?
5. What is the year?
6. How old am I?
7. What season is it?
i also had a friend who found writing to do lists or just random things on her hands (in writing or a code that wasn't legible to others) helpful for depersonalisation. they could look down and it reminded them that they were connected to their body and they belonged it.
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