What Is Grounding and How Can It Help After Trauma?
Photo by Isabell Winter, downloaded from Unsplash on 9/22/24
If you’ve ever found yourself overwhelmed, triggered, or stuck in painful memories from the past, grounding might be exactly what you need. Trauma has a way of pulling us out of the present moment and throwing us back into experiences of fear, stress, and hurt. Grounding is a practical skill that helps you regain a sense of control when trauma threatens to take over.
In this post, I’ll dive into what grounding is, why it works, and how it can be especially helpful for those recovering from trauma—particularly for LGBTQ+ folks who’ve experienced discrimination, rejection, or identity-related trauma. My name is Eric Hovis, and I specialize in trauma informed LGTBQ therapy in NYC. When appropriate I utilize EMDR therapy and have extensive experience working with clients who have religious trauma.
What is Grounding?
At its core, grounding is a set of simple techniques designed to help you reconnect with the present moment. It’s about using your body and your senses to remind yourself that, no matter what memories or emotions are surfacing, right now, you are safe.
Trauma can have a way of pulling you back into the past—whether it’s through painful flashbacks, overwhelming emotions, or even just that gnawing feeling of being unsafe. Grounding helps pull you out of that spiral by using your physical environment to bring you back to the here and now. It’s a tool you can use to calm your mind and body when things feel out of control.
How Trauma Impacts the Mind and Body
Trauma doesn’t just live in your mind—it takes hold of your body, too. When you’ve experienced trauma, your nervous system can get stuck in survival mode. This means your body is constantly scanning for danger, ready to react at any moment. Whether you’re stuck in a “fight, flight, or freeze” response, your body is trying to protect you from something it perceives as a threat, even if that threat is just a memory.
For many LGBTQ+ individuals, the trauma of discrimination, rejection, or feeling unsafe can trigger this response. Imagine walking into a family gathering where your identity isn’t respected, or having to endure the same microaggressions from coworkers day after day. Your mind may know it’s just another day, but your body is telling you that you’re under attack. That’s where grounding comes in.
Grounding techniques help regulate your nervous system and bring you back to the present moment. Instead of letting your body stay stuck in that fight-or-flight response, grounding reminds your mind and body that you’re not in danger anymore. You’re safe, right here and right now.
Practical Grounding Techniques for Trauma Recovery
There are many different ways to ground yourself, and not every technique will work for everyone. The key is to experiment and find what feels most calming for you. Here are some practical grounding techniques to try:
1. Sensory Grounding:
This technique uses your five senses to help you reconnect with your physical surroundings. A simple but effective sensory grounding exercise is the 5-4-3-2-1 Technique, where you identify:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
By focusing on your senses, you’re pulling yourself out of the emotional overwhelm and back into the present.
Another option is tactile grounding, like holding something textured in your hand—a smooth stone, a piece of fabric, or even a stress ball. The key is to focus on how the object feels, which helps distract your mind from distressing thoughts.
2. Movement-Based Grounding:
Sometimes, engaging your body in a simple physical activity can be grounding. For example, feel your feet planted on the ground, wiggle your toes, or squeeze your hands together. These small movements help activate your physical awareness and bring you back to your body.
3. Breathing Exercises:
Breathing is a powerful way to ground yourself when anxiety spikes. Box breathing (also known as four-square breathing) is a great technique:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Focusing on your breath gives your mind something steady to latch onto, helping to calm the body’s stress response.
4. Visualization Techniques:
Sometimes, imagining a safe place or person can be incredibly grounding. You might close your eyes and picture a favorite spot—like a beach, forest, or cozy room—or envision a person or figure who makes you feel safe and supported. Visualization gives you emotional distance from the memory or trigger, allowing you to focus on something calming.
5. Orientation Exercise:
This grounding exercise is about reconnecting with the present by focusing on where and when you are. Start by saying the current time and date, then remind yourself of your location:
Photo by Brigitte Tohm, downloaded from Unsplash on 9/22/24
Begin with your position in the room.
Then expand your awareness to the building you’re in.
Next, the street you’re on, followed by the neighborhood.
Continue to widen your focus to the city, state, region, and beyond.
For example:
"It’s 3:00 PM on [today’s date]. I’m sitting on the couch in my living room, in my apartment, on [Street Name] in [Neighborhood]. I’m in [City], in the state of [State], in [Country]. I’m here, and I’m safe."
This step-by-step process helps anchor you in the present and distance you from the overwhelming emotions or memories, reminding you that you are grounded in the current moment.
Why Grounding is Helpful for LGBTQ+ Individuals with Trauma
For LGBTQ+ individuals, trauma is often deeply tied to identity—whether it’s discrimination, rejection, or the fear of being unsafe in your own skin. These experiences can leave a lasting imprint, and grounding techniques are incredibly useful when navigating the triggers that come with them.
Maybe you’ve experienced a situation where someone misgendered you, or you had to endure a family member dismissing your identity. Grounding techniques can help you manage those overwhelming feelings in real-time. By practicing grounding, you’re able to bring your body and mind back to the present moment, helping you find calm in the midst of emotional storms.
Grounding also offers a way to rebuild trust in your body. After trauma, it’s easy to feel disconnected, like your body is working against you. Grounding helps reconnect you to your physical self, giving you a sense of empowerment over your emotional responses.
How to Use Grounding in Conjunction with Therapy
Grounding techniques can be incredibly effective both in and out of therapy. During therapy sessions, grounding can help you stay present and regulated when working through difficult memories. In my own practice, I often use grounding exercises with clients when we’re processing trauma to ensure they feel steady and supported.
Grounding can also be a tool you use in everyday life. When you’re outside of therapy and feel overwhelmed—whether from a stressful social interaction or a memory surfacing—you can use grounding techniques to find calm and regain control.
For example, if you’re triggered by a confrontation at work, you might practice the 5-4-3-2-1 Technique to bring yourself back into the present moment, reminding your body that you’re safe right now.
Conclusion
Grounding is a simple but powerful skill that can make a huge difference for anyone healing from trauma, especially for LGBTQ+ individuals who’ve faced identity-related pain. By practicing grounding, you can learn to manage the intensity of emotional triggers and regain a sense of safety, control, and calm in your body.
These techniques are just one piece of the larger toolkit for trauma recovery. If you’re interested in learning more about how grounding and other coping skills can support your healing journey, I invite you to reach out. Let’s explore how therapy can help you build resilience, find calm, and reclaim your sense of self.
Contact me here for a free 15-minute phone call to discuss how we can work together to build the resilience you need to thrive. Let's embark on a path toward greater self-respect, healthier relationships, and a stronger sense of community together.
My specialties include LGBTQ+ Therapy NYC, EMDR Therapy NYC, Religious Trauma.
