Grounding techniques are simple exercises that allow clients to ground themselves to the present moment. This supports them in managing overwhelming emotions and regaining a sense of calm. These techniques need to be practiced consistently to increase effectiveness.
The Grounding Techniques for Kids and Teens handout introduces a variety of exercises, including "Be a Tree," "Reorientation," "5-4-3-2-1 Grounding," and "2-4-6-8-10 Grounding." These activities encourage clients to use their senses, such as noticing sights, sounds, and textures to refocus their attention. Each technique is explained step by step to make it easy to follow and use in different situations.
Doing these exercises regularly can help kids and teens feel calmer, especially during stressful times. For example, practicing the "5-4-3-2-1" technique before a test or big event can make them feel less nervous.
Caring adults can support a child’s use of grounding exercises by placing the handout in visible spaces like study areas or family rooms.
Our Body Awareness Grounding Techniques handout offers additional grounding exercises, and our Sensory Anchoring Coping Skill handout expands on the 5-4-3-2-1 grounding technique.
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References:
- Chevalier, G. (2015). The effect of grounding the human body on mood. Psychological Reports, 116(2), 534-542. https://doi.org/10.2466/06.pr0.116k21w5
- Koniver, L. (2023). Practical applications of grounding to support health. Biomedical Journal, 46(1), 41-47. https://doi.org/10.1016/j.bj.2022.12.001
- Zerubavel, N., & Messman-Moore, T. L. (2013). Staying present: Incorporating mindfulness into therapy for dissociation. Mindfulness, 6(2), 303-314. https://doi.org/10.1007/s12671-013-0261-3
