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Feeling overwhelmed, unsettled, or disconnected is a common experience for people living with post traumatic stress. Everyday stressors can quickly activate the nervous system, making it hard to feel steady or safe.

Grounding techniques help bring the body and mind back into the present moment. These practices are not only useful during periods of distress, but also as regular habits that support long term emotional wellbeing.

Think of grounding as both a reset and a way to build resilience over time.

1. Reconnecting with the body through somatic awareness

What is somatic awareness

Somatic awareness involves gently tuning into physical sensations and noticing what the body is communicating. Trauma often pulls attention away from the body as a protective response. Reconnecting slowly and safely can support nervous system regulation.

Physical sensations often reflect emotional states. Tight shoulders, shallow breathing, or stomach discomfort may signal stress or overwhelm.

Common physical signs

• Muscle tension in the neck, shoulders, or jaw
• Shallow or rapid breathing
• Headaches, fatigue, digestive discomfort

Everyday practices

• Body scans that move attention slowly through the body
• Slow breathing that lengthens the exhale
• Gentle muscle release through tensing and relaxing
• Checking basic needs such as hunger, thirst, warmth, or rest

Why this helps

When the body receives signals of safety, the nervous system begins to settle. Small physical adjustments can create a sense of calm that supports emotional regulation.

When you pause and notice your body, what sensations tend to show up first?

2. Offering yourself care and reassurance

What does self nurturing mean

Self nurturing involves responding to yourself with the same care and understanding you would offer someone you love. Trauma can create harsh inner dialogue or self blame. Gentle self support helps soften that response.

Benefits

• Reduced emotional and physical stress
• Improved emotional regulation
• Greater confidence in coping

Simple ways to practise

• Asking yourself what you would say to a friend in the same situation
• Writing yourself a supportive note
• Creating an inner voice that reassures rather than criticises
• Setting limits that protect rest and wellbeing

Why this matters

Self care is not indulgent. It is a form of emotional first aid that supports recovery and resilience.

What kind words do you most need to hear when things feel hard?

3. Gently shifting perspective

What is perspective shifting

Perspective shifting involves noticing automatic thoughts and exploring alternative ways of viewing a situation. Trauma can narrow thinking toward threat or danger. Expanding perspective can reduce emotional intensity.

How this affects the body

Rigid thinking can increase physical tension and stress responses. Flexible thinking supports regulation and balance.

Practices to try

• Asking what else could be true
• Writing down different interpretations of a stressful moment
• Talking through a situation with someone you trust
• Practising empathy for yourself and others

Why it helps

When the brain feels less trapped, the body responds with reduced tension and greater ease.

What changes when you allow more than one interpretation to exist?

4. Connecting with others

Why connection matters

Isolation can intensify distress. Sharing thoughts or feelings helps process experiences and reduces emotional load.

Physical benefits of connection

• Lower stress hormones
• Improved heart rate and blood pressure
• Support for immune function

Ways to connect

• Talking with someone you trust
• Writing or creative expression
• Joining a supportive group or community
• Speaking thoughts out loud to organise and release them

Key reminder

Connection supports safety and healing at a biological level.

What makes it easier or harder for you to reach out?

5. Practising self compassion

What is self compassion

Self compassion means meeting yourself with kindness rather than criticism. It does not mean ignoring difficulties. It means acknowledging struggle without judgment.

Benefits

• Reduced anxiety and shame
• Improved emotional resilience
• Greater motivation and wellbeing

Daily practices

• Responding gently to self critical thoughts
• Using guided compassion practices
• Noticing effort, not just outcomes
• Acknowledging small steps forward

Why it matters

You cannot control everything that happens, but you can choose how you respond to yourself during difficult moments.

How might kindness toward yourself change your experience of stress?

Creating your own grounding toolkit

There is no single technique that works for everyone. Some approaches will feel natural. Others may take time or may not be right for you. That is okay.

A personal grounding toolkit allows flexibility. Different situations may call for different supports. What matters is having options and knowing you can return to safety and steadiness.

FearLess shares a range of practical approaches that support recovery from post traumatic stress. You can explore these here.

If you are finding it difficult to manage distress on your own, reaching out for professional or peer support can be an important step.

You are not meant to do this alone.