M0017 - Grounding Techniques
Grounding Techniques
- Grounding Techniques are strategies designed to help reconnect with the present moment, reduce feelings of disconnection or overwhelm, and anchor awareness to the here and now.
- These techniques engage the senses, body, or mind to disrupt dissociation, reduce anxiety, or refocus attention when distractions or emotional distress arise.
- Grounding can be particularly effective during episodes of anxiety, difficulty winding down, or feelings of uncertainty.
Examples
- 5-4-3-2-1 Technique:
- Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Physical Anchoring:
- Hold an object with texture (e.g., a stress ball or smooth stone) and focus on its feel in your hand.
- Environmental Awareness:
- Describe your surroundings aloud or in your head, such as the colors, shapes, and arrangement of objects.
- Body Movements:
- Engage in small movements like tapping your feet, swaying, or pressing your feet into the ground to feel connected to your physical space.
- Temperature Shifts:
- Splash cold water on your face or hold an ice cube to disrupt spiraling thoughts and refocus.
- Breathing exercises:
- Focused breathing directs attention to the rhythm of your breath, anchoring awareness to the body and the current moment.
- Body scan meditation:
- A body scan systematically shifts focus to physical sensations across the body, fostering a connection between mental awareness and the physical self.
- Progressive Muscle Relaxation (PMR):
- Progressively tense and relax parts of your body, which helps connect you with your body and relieve physical tension.
Discussion
Grounding Techniques are practical tools to combat emotional and sensory overwhelm by focusing on the present moment. For individuals with ADHD, these methods can provide a reset during periods of distraction, dissociation, or anxiety. For example, engaging the senses with the 5-4-3-2-1 technique can interrupt racing thoughts, while physical anchors like textured objects create a tactile focus. When combined with mitigations like breathing exercises or Journaling, grounding fosters a balanced and calm mental state, allowing individuals to regain control and clarity.
Sub- and Co-Mitigations
| Mitigation | Description |
|---|---|
| M0003.001 - Journaling | A method to process thoughts and emotions, improving self-awareness and emotional regulation. |
| M0007.002 - Sensory Dampening | Using ear plugs, noise cancelling headphones, sleep masks, etc., to block out ambient stimulus to maintain concentration. |
| M0008 - Meditation | Practices to train attention and awareness and achieve a mentally clear and emotionally calm state. |
| M0008.001 - Body Scan | Systematically focusing attention on different parts of the body to become aware of physical sensations and promote relaxation and mindfulness. |
| M0008.002 - Breathing Exercises | Focusing on the breath to calm the mind, reduce stress, and enhance mindfulness. |
| M0008.003 - Progressive Muscle Relaxation | Tensing and relaxing muscles to reduce stress. |
Expressions
| Expression | Description |
|---|---|
| EX0006 - Night Owl Pattern | Staying active or awake well into the night. |
| EX0012 - Anxiety | A heightened state of worry, fear, or unease, often in response to perceived threats or uncertainties, which can interfere with focus, decision-making, and daily activities. |
| EX0013 - External Validation | Seeking approval, recognition, or reassurance from others to feel accomplished, worthy, or valued. |
| EX0015 - Dissociation | A disconnection from the present moment, environment, or one’s own sense of self |
Metadata
Sources
How to Stop Dissociating Because of Anxiety