Grounding skills you can use between sessions

Therapy happens in a session, but most of life happens between them. When a reminder of the past lands hard, your body can react before your mind catches up: a racing heart, shallow breath, a sense of being far away. Grounding brings your attention back to the present, where you are safe enough to think clearly.

These skills do not erase what happened. They give you a way to steady yourself so you can get through the moment.

1. Name what is around you

Slowly notice five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. Say them out loud if you can.

2. Lengthen the exhale

Breathe in through your nose for a count of four, then out for a count of six. Five rounds is enough to notice a change.

The goal is not to feel calm. It is to feel here.

3. Orient to the room

Turn your head slowly and let your eyes rest on ordinary objects. Then tell yourself three facts: where you are, today’s date, and how old you are.

4. Feel the support under you

Press your feet into the floor. Notice the chair or bed holding your weight. Let your shoulders drop as you exhale.

When to reach out

Practice these when you feel fine, so they are familiar when you need them. If they stop helping, or you find yourself avoiding more of your life, that is a good time to talk with a clinician.