Navigation
Worksheets
Interactives
Videos
Articles
Client Education
Professional Guides
Topics
Problems
Anger
Anxiety
Communication
Depression
More +
Emotions
Grief
Relationships
Self-Esteem
Stress
Substance Use
Treatments
Art
CBT
DBT
Education
More +
Goals
Parenting and Behavior
Positive Psychology
Relaxation
Values
More
About
Help Center
Back online. You are currently offline.

Your browser is outdated. To ensure the best experience, update to the latest version of your preferred browser.

Grounding Techniques

worksheet

After a trauma, many people experience flashbacks, anxiety, dissociation, and other difficult symptoms. Grounding techniques help shift focus away from uncomfortable thoughts, memories, and worries, and toward the present moment.

The Grounding Techniques worksheet describes four powerful techniques for managing symptoms of trauma:

  • 5-4-3-2-1 technique: Use each of the five senses to take in the details of your surroundings in the present moment.
  • Categories: List as many items as you can in any three categories. Categories include movies, animals, colors, and more.
  • Body awareness: Bring your focus to the here-and-now by doing simple physical actions.
  • Mental exercises: Take your mind off negative thoughts with discreet mental exercises, such as counting backwards, naming objects around you, spelling, and more.

Practice grounding techniques in session, and give this worksheet to clients as a take-home reminder.

For a related tool, see our Grounding Exercise guided audio activity:

PREVIEW
- Page of

Download Options

Type
PRO
Become a member or remove premium options to download this worksheet.
Copyright and Allowed Usage
Fake PDF Preview

PREVIEW
- Page of

Download Options

Type
PRO
Become a member or remove premium options to download this worksheet.
Copyright and Allowed Usage
Success

Your account has been created.

Would you like to explore more features?

Recommended

Professional

Customizable and fillable worksheets.

Unlimited access to interactive therapy tools.

Support the creation of new tools for the entire mental health community.

Ad-free browsing.

See Plans