Question
What are some modified grounding techniques to help control the symptoms of trauma?
Answer
Grounding techniques help control the symptoms of trauma by turning attention away from thoughts, memories, or worries and refocusing on the present moment. When you're doing grounding techniques with smaller children, you want to make sure you do it with them because they might need a little more help. Some of these grounding techniques can be implemented by anyone that is not clinical staff. It just has to be implemented correctly. Some of these can be used for small children, adolescents, and adults.
5-4-3-2-1 Technique
My favorite grounding technique is the 5-4-3-2-1 technique. Using the 5-4-3-2-1 technique will purposefully take in the details of the person's surroundings using each of their senses. Encourage those using it to strive to notice small details that their mind would usually tune out, such as distant sounds or the texture of an ordinary object. It serves as a way for people to be aware of their surroundings and, at the same time, ground themselves.
- What are five things you can see? Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed. Young children can point to things they see.
- What are four things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities. You can have objects on the table for children to feel.
- What are three things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.
- What are two things you can smell? Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something with a scent, such as a flower or an unlit candle.
- What is one thing you can taste? Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors. For young children, make sure the object to taste is not a choking hazard.
Body Awareness
The body awareness technique will bring the person into the here and the now by directing their focus to sensations in the body. Pay special attention to the physical sensations created by each step. I have used this technique in a second-grade classroom where I had a couple of clients who had some level of trauma, but I didn't want to leave the other kids out, so we did it all together. Luckily the teacher was already teaching the students how to breathe deep. For the grounding techniques to be effective, you want to ensure that the kids can do all the activities below.
- Take five long, deep breaths through your nose, and exhale through puckered lips.
- Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.
- Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.
- Clench your hands into fists, then release the tension. Repeat this ten times.
- Press your palms together. Press them harder and hold this pose for 15 seconds. Pay attention to the feeling of tension in your hands and arms.
- Rub your palms together briskly. Notice the sound and the feeling of warmth.
- Reach your hands over your head like you're trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.
- Take five more deep breaths and notice the feeling of calm in your body.
This technique is beneficial because if someone feels they're having a flashback, they can do this to stay in the here and the now. Many kids find this silly and do not realize how relaxed they are once they get to the bottom of the list. You will need to talk preschool-age children through the activities and model for them.
Mental Exercises
Use mental exercises to take their mind off uncomfortable thoughts and feelings. They are discreet and easy to use at nearly any time or place. Experiment to see which works best for you. A few of these would be things preschool children could do with prompts. For older children and adolescents, you can place this list of activities in a quiet area for them to access.
- Name all the objects you see.
- Describe the steps in performing an activity you know how to do well. For example, how to shoot a basketball, prepare your favorite meal, or tie a knot.
- Count backward from 100 by 7.
- Pick up an object and describe it in detail. Describe its color, texture, size, weight, scent, and any other qualities you notice.
- Spell your full name and the names of three other people backward.
- Name all your family members, their ages, and one of their favorite activities.
- Read something backward, letter-by-letter. Practice for at least a few minutes.
- Think of an object and "draw" it in your mind or in the air with your finger. Try drawing your home, a vehicle, or an animal.
The main point of grounding techniques is to get the person out of their uncomfortable thoughts and feelings at that moment.
This Ask the Expert is an edited excerpt from the course, Collective Trauma and Building a Trauma-Informed Culture, presented by Nadia Tourinho, MSW, LICSW, LCSW-C.
