Counselling and Psychological Services (CAPS) 
                                                              Grounding techniques
                                                                       Grounding techniques are useful 
                                                                       for settling ourselves when we’re 
                                                                       feeling overwhelmed. If you 
                                                                       find yourself stuck with a strong 
                                                                       emotion, these simple and powerful 
                                                                       techniques take just a few minutes 
                                                                       and can be practiced at any time. 
                                                                       They can help you to feel anchored 
                                                                       in the present and restore balance 
                                                                       in your body and mind. 
                             Grounding skills can be divided into two specific approaches:  
                             Sensory Awareness and Cognitive Awareness  
                  Sensory Awareness grounding exercise are about       Cognitive Awareness grounding exercise
                  filling your awareness with the sensory experience   Re-orient yourself in place and time by asking yourself 
                  −  Keep your eyes open, look around the room,        some or all of these questions: 
                    notice your surroundings, notice details.          1.  Where am I? 
          ng      −  Hold a pillow, stuffed animal or a ball.          2.  What is today? 
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          e       −  Place a cool cloth on your face, or hold          3. What is the date? 
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          o         something cool such as a can of soda. 
          c                                                            4. What is the month? 
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          a       −  Listen to soothing music 
          .                                                            5. What is the year? 
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          e       −  Put your feet firmly on the ground. 
          .                                                            6. How old am I? 
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          d       −  FOCUS on someone’s voice or 
          y                                                            7.  What season is it? 
          s         a neutral conversation. 
                  −  Name one good thing about yourself. 
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          I       Source: ibiblio.org/rcip//copingskills
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                                 Other activities you can try 
                     Practice these techniques while you’re feeling calm, so you’re ready to use them during times of stress.
                     5, 4, 3, 2, 1                            Notice your breath                       Three items
                     Look around the room and name            Take a deep breath and as you            Look around the room and 
                     five things you can see, then five       exhale, imagine breathing out            choose three items. Describe them 
                     things you can hear, then five things    strongly through the soles of            to yourself in detail, including the 
                     you can feel. Repeat the exercise by  your feet. Feel the connection of           colour, texture, shape, uses of the 
                     finding four new things, then three,     your feet with the floor. Do this        item and where you think it might 
                     two and one thing.                       three times.                             have originated. 
                     Naming categories                        Five senses                              Focus on sounds
                     Choose a category (e.g. colours,         Try to notice something with each        Listen carefully and name all 
                     shapes, textures), then look around      of your five senses: sight, sound,       the sounds that you can hear 
                     the room and name all of the things      smell, taste and touch.                  around you.
                     you can see in that category. 
                     Cold water                               Connect with the chair                   Special item
                     Have a few slow sips of cold water,      Sit down and draw your attention to  Keep a small item in your pocket 
                     feeling the sensation of the cold        how your body connects with the          (such as a stone) and hold the 
                     water in your mouth and notice the       chair – the way that it supports your  item. Bring your attention to the 
                     sensation as you swallow.                weight, and the places where your        sensation of the item in your hand, 
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            u                                                 body makes contact with it.              including its weight and texture.
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            n        Counting
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            e        Count backwards from 20. 
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                     Counselling and Psychological Services (CAPS) 
                                                                                                  Crisis contacts
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            S        +61 2 8627 8433                    Level 5, Jane Foss Russell Building       Ambulance/Fire/Police: 000 
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            C        caps.admin@sydney.edu.au           Opening hours: 9am to 4.30pm,             Lifeline (24 hours): 13 11 14
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            7        sydney.edu.au/counselling          Monday to Friday                          Mental Health Access Line: 1800 011 511
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