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  • Writer's pictureSophie Barker-Hill


Let's get grounded- a way to reconnect to the here-and-now!

During time in therapy we can find ourselves in an intensely emotional state which can lead us to feelings of overwhelm and leave us in a state of high anxiety.

This feeling can be extremely scary for some of us. So it’s important that we can re-orientate ourselves back into the realms of reality.

Having grounding techniques allows us to regain a mental focus and can help us to feel safe. They can assist us to become present within our own bodies and can be really useful tools for when we feel distressed and disconnected with the world!

Here’s a few techniques I use with my clients when anxiety and overwhelm proves too much.


  • 5 things you can see

  • 4 things you can touch

  • 3 things you can hear

  • 2 things that you can smell

  • 1 deep breath and slow exhale

I get you to focus on mental games;

  • Count back in 2’s from 100

  • Name 10 colours

  • 5 different breeds of dogs

  • 10 different flower varieties

  • Count forward in 6’s from 0

Simple mindfulness

Describe a routine in great detail that you do everyday.

The important aspect of this is to not berate yourself for your mind wandering on other thoughts that fight their way to the forefront of your mind. Simply notice them and bring you concentration back to the task at hand.

An example of this might be brushing your teeth.

  • I pull the covers from me

  • I place my feet onto my beige flecked carpet

  • I stand up

  • I walk approximately 12 steps into the bathroom

  • I pick up the toothpaste

  • Unscrew the cap

  • I pick up my brush

  • I squeeze the mint flavoured paste onto the brush, I notice it has 2 different coloured stripes in it

  • I run my brush with the toothpaste under the cold tap

  • I begin to brush the backs of my teeth in circular motions

  • I can feel the bubbles and taste the mint as I am brushing

  • I spit into the sink

  • I begin brushing my front teeth in circular motions

  • I can feel the bristles from the brush on my gums

Keep going through your full routine until you have finished the task. Use as much description as possible.

You will find this helps to switch your focus and you will begin to reconnect to the present.

REMEMBER: The worst is over, it happened in the past, but it is not happening now. That was then and this is now.

…And breathe

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