Grounding Techniques and PASSION PROJECT by London Sperry
- Marisa Gelfand
- Jul 21
- 2 min read
Bennett doesn’t always feel present in her own body. The sensation of floatiness — of being both there and not there — has lingered for years. But in the two years since her boyfriend’s death and the deepening of her depression, her sense of unreality has only intensified. At times, when she feels especially untethered from herself, she grounds her thoughts with a quiet mantra: “My cheeks are real. My chin is real. My lips are real. I am real.” Repeating these words helps anchor her in the moment, offering a fragile but vital sense of stability when sadness or anxiety threatens to overwhelm her.
Bennett’s mantra is a form of grounding — a technique often used to manage anxiety, panic attacks, flashbacks, and dissociation. Grounding strategies help redirect attention away from intrusive thoughts, painful memories, or overwhelming worries, and back to the present moment.
Intrusive thoughts can cloud focus and intensify feelings of sadness, loneliness, or stress. In contrast, grounding promotes a sense of calm and control by anchoring the mind in the here and now. It can help foster an internal locus of control, enhance self-soothing, and empower individuals to regulate their emotional state more effectively.
Here are several grounding techniques to add to your toolkit.
5-4-3-2-1: Connecting to your senses can keep you present in the moment. Do this by naming 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Categories: Pick a category and name as many items as you can in it. Try categories like states, baseball teams, colors, books or authors (couldn’t resist!), fruits, musicals, etc.
Instructions: Think of something you like to do and do well. Extra points if it has multiple steps. Break it down to the smallest of components, describing each step in detail as if teaching the skill to another person.
Mindfully Observe: Pick up an object that you’d otherwise gloss over. Describe it in detail, noting it’s color, texture, size, weight, smell, appearance, abilities, and function.
