Grounding exercises

There are many grounding activities that can help survivors cope with flashbacks. These exercises aim to bring the survivor into the present moment.

One common exercise is called 5-4-3-2-1: You teach the survivor to notice FIVE things s/he can see; FOUR things s/he can touch or feel on the skin; THREE things s/he can hear; TWO things she/he can smell; and ONE thing s/he can taste.

Other exercises include:

1. Spritz your face (with eyes closed), neck, arms, and hands with a fine water mister.
2. Put your feet firmly on the ground.
3. Listen to soothing music or familiar music you can sing along to. Dance to it. How does it make your body feel?
4. Rub your palms; clap your hands. Listen to the sound. Feel the sensation.
5. Carry something meaningful and tangible in your pocket that reminds you of the present. Touch it to remind yourself that you are an adult living here now.
6. Try to notice where you are and your surroundings, including the people present. If you have a pet, touch its fur and speak its name out loud.
 
7. Exercise. Ride a bike, stationary or otherwise. Lift weights. Do jumping jacks.