Grounding When Triggered

Triggers can make the body feel like it’s back in danger even when you’re safe. Grounding helps you return from that mental “movie theatre” to the daylight of the present moment. It’s a skill anyone can practise.

Why Grounding Matters

Grounding techniques are important for calming overwhelming emotions or dissociation. The U.S. Substance Abuse and Mental Health Services Administration (SAMHSA) suggests using grounding to help clients become aware of the here and now by focusing on the environment. Blogger Chanel Adams notes that grounding can help people with CPTSD and borderline personality disorder get out of their minds and back into their bodies, reducing anxiety and dissociation.

Simple Grounding Strategies

Name five things. Look around and list five objects you can see, four things you can feel, three sounds you hear, two scents you smell, and one taste. This 5-4-3-2-1 technique engages your senses and pulls your attention outward.

State the facts. Say the date, time, and where you are; describe the room or the weather out loud. Giving your brain factual information helps counteract the distorted beliefs that arise during triggers.

Turn down the dial. If emotions feel overwhelming, imagine an “emotion dial” and visualise turning the intensity down. Squeezing and releasing your fists can move energy out of your body.

Move and breathe. Wiggle your toes, tap your thighs, or run your hands under cool water. Place a hand on your abdomen and watch it rise and fall as you breathe slowly.

Somatic shaking. Gently shake your wrists, hands, or whole body for a few minutes to release tension. It might feel silly, but shaking can help reset your nervous system.

Practice these techniques regularly, even when you’re not upset, so that they become second nature.

Reflection Prompts

1. Which grounding techniques resonate with you most? Why might these particular methods work well for your body and mind?

2. Reflect on a recent time you felt triggered. How might using one grounding technique have changed your experience?

3. How can you incorporate grounding practices into your daily routine—even when you’re not in crisis?

DISCLAIMER: © 2025 Kandayia Ali – IAMOmni: CPTSD Research & Spiritual Development All writings, soundscapes, and healing tools are original works and protected intellectual property. Content is shared solely for educational and trauma-healing purposes. THIS BLOG IS NOT to replace professional help, but to assist with the healing process. Some material is inspired by real-life experiences and research that may be emotionally triggering—this is never intentional. This platform exists to inform, empower, and assist, not to harm, defame, or ostracize. Please see "Policy & Legal" for more info.