Five Grounding Activities to Help in Trauma Recovery

In the journey of healing from trauma, you will likely hear about “grounding”. Grounding is process that can help with dissociation, overwhelm, fear, and trauma memory processing. Finding ways to ground ourselves in the present moment is a powerful tool.

Grounding activities are techniques that help anchor us in the here and now, providing stability and a sense of safety when we feel overwhelmed by past experiences or anxious about the future. These activities are not only beneficial for everyday stress relief but also play a crucial role in trauma and anxiety treatment. They help us reconnect with our bodies and regain a sense of control.

Whether you're navigating the complexities of trauma recovery or simply seeking moments of peace in your daily life, here are five grounding activities to incorporate into your self-care routine:

Deep Breathing Exercises

Deep breathing exercises are a simple yet powerful way to ground yourself in the present moment and reduce stress. Find a quiet space where you can sit or lie down comfortably. Close your eyes and take slow, deep breaths, focusing on the sensation of air entering and leaving your body. Try inhaling for a count of four, holding for a moment, and then exhaling for a count of four. Repeat this pattern several times, allowing each breath to deepen your sense of calm and relaxation.

Use this or other easily available deep breathing guides that can be found by searching online:

Mindful Walking

Mindful walking is a grounding activity that involves paying close attention to each step you take. Find a quiet outdoor space or simply walk around your home or office. As you walk, focus on the sensations of your feet touching the ground—the texture, temperature, and pressure with each step. Notice the movement of your body and the rhythm of your breath. Allow yourself to fully immerse in the present moment, letting go of worries about the past or future.

Grounding Objects

Grounding objects are physical items that you can hold or touch to help anchor yourself in the present moment. This could be anything from a smooth stone or seashell to a piece of fabric or a stress ball. Choose an object that feels comforting to you and keep it with you throughout the day. When you start to feel anxious or overwhelmed, take a moment to hold the object in your hand and focus on its texture, weight, and temperature. Allow the sensory experience to bring you back to the here and now.

Body Scan Meditation

Body scan meditation is a mindfulness practice that involves systematically bringing awareness to each part of your body, from head to toe. Find a comfortable position either sitting or lying down. Close your eyes and begin by focusing on your breath, allowing it to ground you in the present moment. Then, starting with your toes, slowly move your attention upward, noticing any sensations or tension in each part of your body. As you become more aware of your body, allow any tension or discomfort to dissolve with each exhale, leaving you feeling relaxed and centered.

Check out this video (or just google for other body scan exercises free online):

Grounding Visualization

Visualization can be a great way to create a sense of calm and safety internally. When grounding, particularly tap into imagery that is physically grounding, like tree roots, solid ground. Etc.

If you want to try it out, give this script a try:

Begin by finding a quiet and comfortable space where you can sit or lie down. Close your eyes and take a few deep breaths, allowing yourself to relax and let go of any tension or stress you may be holding onto. Feel the support of the surface beneath you and allow yourself to settle into a comfortable position.

Now, imagine yourself surrounded by a warm, protective light. Picture this light wrapping around you like a cozy blanket, creating a sense of safety and security. Feel its gentle warmth as it envelops you, soothing your mind and body.

As you continue to breathe deeply, imagine roots extending from the soles of your feet down into the earth below you. Visualize these roots growing deeper and stronger with each breath, anchoring you firmly to the ground.

Feel the stability and strength of these roots as they connect you to the earth's energy. With each inhale, draw in the earth's grounding energy, allowing it to flow up through your roots and into your body. With each exhale, release any tension, anxiety, or negative energy, letting it dissipate into the earth.

As you breathe in this way, feel yourself becoming more rooted and centered in the present moment. Allow yourself to let go of any worries about the past or future, and simply be here, now.

If your mind starts to wander or you become distracted, gently bring your focus back to your breath and the visualization. Remind yourself that you are safe and supported in this moment, and that you have the strength within you to overcome any challenges that come your way.

Continue to breathe deeply and visualize yourself surrounded by this protective light and connected to the earth's grounding energy for as long as you'd like. When you're ready, slowly bring your awareness back to your physical surroundings, gently opening your eyes and taking a moment to reorient yourself.

Not all of these exercises will work the same for every person. But if you’re feeling overwhelmed in trauma recovery — or if you’re struggling with anxiety or stress — give some of these exercises a try. You may find one that you find helpful.