Grounding Techniques Handout

Use these exercises to help you feel more present and calm when you notice signs of dissociation or distress. Practice each one and write down your observations or ideas in the spaces provided.

1. 5-4-3-2-1 Sensory Method

Steps:

1. Look around and name 5 things you can see.
2. Notice and name 4 things you can touch.
3. Listen and name 3 things you can hear.
4. Inhale deeply and name 2 things you can smell.
5. Focus and name 1 thing you can taste.

Your practice and reflections:

2. Deep Breathing Exercise

Steps:

• Inhale slowly through your nose for 4 counts.
• Hold your breath for 2 counts.
• Exhale gently through your mouth for 6 counts.
• Repeat 3–5 times, noticing any changes in your body or mind.

Your practice and reflections:

3. Tactile Grounding

Steps:

• Choose an object to hold (e.g., stress ball, smooth stone, piece of fabric).
• Close your eyes (if comfortable) and focus on the texture, temperature, and shape.
• Notice how it feels against your skin for 1–2 minutes.
• Describe any thoughts or feelings that come up.

Your practice and reflections:

4. Reflection: Your Go-To Technique

Which grounding technique felt most helpful for you today, and why?














Use this handout as a quick reference whenever you need to anchor yourself in the present moment. Share any new ideas or questions with your support person or counselor.

Dissociation Reflection Worksheet

Use this worksheet to reflect on today’s session, evaluate the grounding techniques you practiced, and review your personal coping plan. Write your responses in the spaces provided.

1. Session Reflections

What did you notice about how you felt before and after the grounding exercises?

2. Technique Evaluation

1. Which grounding technique did you find most helpful and why?
   
   
   
   
   
   
   
   
   
   
   
   

2. Which technique felt challenging or less helpful? What might make it more effective for you?
   
   
   
   
   
   
   
   
   
   
   

3. Coping Plan Reflection

1. Review your responses in the Personal Coping Plan Template. Which parts of your plan feel strongest?
   
   
   
   
   
   
   
   
   
   
   
   
   

2. Is there anything you’d like to add or change in your coping plan based on today’s practice?
   
   
   
   
   
   
   

4. Warning Signs and Supports

1. What personal warning signs of dissociation did you identify during today’s session?
   
   
   
   
   
   
   

2. Which people or places can you reach out to when you notice these signs?
   
   
   
   
   
   
   

5. Next Steps and Additional Thoughts

1. What is one action you will take to practice your grounding skills this week?
   
   
   
   
   
   
   

2. Any other thoughts, questions, or concerns you’d like to note?
   
   
   
   
   
   
   
   
   
   
   
   

Personal Coping Plan Template

Use this template to create a personalized plan for noticing and responding to dissociation. Fill in each section with your own insights and preferences. Keep this plan somewhere you can easily access it when you need support.

1. My Warning Signs of Dissociation

List the physical sensations, thoughts, emotions, or behaviors that help you notice when you might be starting to dissociate.

• Sign 1: ____________________________________________
  
  
  
  
• Sign 2: ____________________________________________
  
  
  
  
• Sign 3: ____________________________________________
  
  
  
  

2. My Preferred Grounding Techniques

Choose the grounding strategies that feel most helpful to you. You can select multiple and note when you might use each one.

• Technique 1 (e.g., 5-4-3-2-1 sensory): ______________________
  
  
  
  
• Technique 2 (e.g., deep breathing): _________________________
  
  
  
  
• Technique 3 (e.g., tactile grounding): ______________________
  
  
  
  

When I will use these techniques:

3. My Support People & Safe Places

Identify who and where you can turn to when you notice your warning signs.

• Person 1 (Name & Role): ________________________________
  
  
  
  
• Person 2 (Name & Role): ________________________________
  
  
  
  
• Safe Place 1 (Location): ________________________________
  
  
  
  
• Safe Place 2 (Location): ________________________________
  
  
  
  

4. Reminder Statements or Objects

Choose short phrases or meaningful items that help you stay connected to the present moment.

• Statement or Object 1: _________________________________
  
  
  
  
• Statement or Object 2: _________________________________
  
  
  
  

How I will use these reminders:

5. My Action Plan for This Week

Write one or two concrete steps you will take in the next few days to practice your coping skills and check in with your plan.

2. _________________________________________________________

Keep this coping plan with you or share it with someone you trust. Review and update it whenever you learn new strategies or notice changes in your needs.