Grounding Technique for Anxiety & Dissociation

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Following on from our post on Dissociation and Anxiety, here's a simple grounding exercise that's helpful in settling back into yourself when you're experiencing dissociation.

Grounding Technique for Anxiety & Dissociation

Find a spot where you feel comfortable standing for a few minutes with bare feet and follow the steps below:

  • Take a deep breath in

  • Drop and relax your shoulders

  • Shake your hands and arms, and make sure your hands feel loose with some space between your fingers.

  • Now, bend your knees slightly and imagine pushing your feet down into the ground.

  • Feel how your feet connect with the surface that is supporting you. Pay careful attention to where your feet touch the ground.

  • Bring your arms up to shoulder height in front of you as if you are holding a big balloon to your chest.

  • Imagine that you are rooted to the earth link a tree. Feel the way your feet adjust to help you balance and stand. Feel the support and strength in your legs.

  • Stay like this for a few minutes taking slow deep breaths.

  • And as you stand strong and breathe, tell yourself: "I am right here and I'm OK. I can feel myself right here, right now, and I'm OK"

The more you practice, the better you will feel and you will soon learn to stay calmly connected and centred.



Related Resources:

Grounding Techniques: Make Like a Mountain