Grounding Between Sessions
Gentle ways to come back to the present when your body feels stirred up between therapy sessions. These are general ideas, not a substitute for care.
01
Why grounding can help
After trauma, the body can react before the mind has time to think. A sound, a smell, or a sudden memory can send your heart racing even when you are safe. Grounding is a set of simple ways to remind your body where and when you are. It does not erase what happened or replace therapy. It can make hard moments a little more manageable while you work on the bigger picture with your therapist.
02
Using your senses
One familiar approach is to name what is around you: a few things you can see, things you can hear, things you can touch. Hold something with texture, like a smooth stone or a soft blanket. Notice the temperature of the air on your skin. Run cool water over your hands. Smell something you like, such as coffee or a lotion. The goal is to give your attention a gentle place to land in the room you are actually in.
03
Using your body
Press your feet into the floor and notice the support under you. Push your palms together for a few seconds and then let go. Shift your weight slowly from one side to the other. Some people find that a slower exhale than inhale helps them settle. Stand up, stretch, or step outside if that is safe and possible. Nature can be a quiet reminder of where you are. Move only in ways that feel comfortable for your body.
04
Finding what fits you
Not every idea works for everyone. Closing your eyes can feel calming for one person and unsettling for another. Focusing on breathing can help some people and make others more anxious. Treat these as experiments, not rules. Try one at a time when you are only mildly stirred, so it is familiar when you need it more. Bring what you notice to your therapist so you can shape a plan that fits you.
05
When grounding is not enough
Grounding is a tool for ordinary hard moments. It is not a substitute for care when you feel unsafe. If you are thinking about harming yourself or someone else, or you are in danger, call or text 988, or call 911 for emergencies. Our practice is not a crisis or after-hours service. If you find that you need grounding many times a day, that is useful information to share at your next session.
Questions
Before You Begin
Will grounding make the memories go away?
No. Grounding helps you come back to the present in the moment. Working with the memories themselves is part of therapy.
What if these ideas make me feel worse?
Stop and try something different. Let your therapist know so you can find approaches that fit you better.
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