Grounding is a practice that can help you pull away from flashbacks, unwanted memories, and negative or challenging emotions.
这些技术可能有助于让您分散您在遇到和重新焦于本时片刻发生的事情的内容。
You can use grounding techniques to help create space from distressing feelings in nearly any situation, but they’re especially helpful if you’re dealing with:
这些技术使用五种感官或有形物体 - 您可以触摸的东西 - 帮助您通过遇险。
1.把手放在水中
Focus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. Does it feel the same in each part of your hand?
Use warm water first, then cold. Next, try cold water first, then warm. Does it feel different to switch from cold to warm water versus warm to cold?
2. Pick up or touch items near you
Are the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue.
3.深呼吸
Slowly inhale, then exhale. If it helps, you can say or think “in” and “out” with each breath. Feel each breath filling your lungs and note how it feels to push it back out.
4. Savor a food or drink
你喜欢的食物或饮料的小叮咬或啜饮，让自己完全品尝每一口。想想它是如何品尝和闻起来的味道和舌头上徘徊的口味。
5. Take a short walk
专注于您的步骤 - 您甚至可以计算它们。注意你的脚步的节奏以及如何将脚放在地上，然后再次抬起它。
6.拿一块冰
这是什么觉得起初是什么？开始融化需要多长时间？当冰开始融化时，感觉如何变化？
7. Savor a scent
Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, a favorite soap, or a scented candle. Inhale the fragrance slowly and deeply and try to note its qualities (sweet, spicy, sharp, citrusy, and so on).
8. Move your body
做一些练习或伸展。您可以尝试跳跃杰克，上下跳跃，跳绳，慢跑，或一个接一个地伸展不同的肌肉群。
Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air. How does the floor feel against your feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground.
9. Listen to your surroundings
Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking? Machinery or traffic? If you hear people talking, what are they saying? Do you recognize the language? Let the sounds wash over you and remind you where you are.
10.感受你的身体
You can do this sitting or standing. Focus on how your body feels from head to toe, noticing each part.
Can you feel your hair on your shoulders or forehead? Glasses on your ears or nose? The weight of your shirt on your shoulders? Do your arms feel loose or stiff at your sides? Can you feel your heartbeat? Is it rapid or steady? Does your stomach feel full, or are you hungry? Are your legs crossed, or are your feet resting on the floor? Is your back straight?
Curl your fingers and wiggle your toes. Are you barefoot or in shoes? How does the floor feel against your feet?
11. Try the 5-4-3-2-1 method
从5工作落后,使用你的感官to list things you notice around you. For example, you might start by listing five things you hear, then four things you see, then three things you can touch from where you’re sitting, two things you can smell, and one thing you can taste.
Make an effort to notice the little things you might not always pay attention to, such as the color of the flecks in the carpet or the hum of your computer.
These grounding exercises use mental distractions to help redirect your thoughts away from distressing feelings and back to the present.
12.玩记忆游戏
Look at a detailed photograph or picture (like a cityscape or other “busy” scene) for 5 to 10 seconds. Then, turn the photograph face-down and recreate the photograph in your mind, in as much detail as possible. Or, you can mentally list all the things you remember from the picture.
13.用类别思考
Choose one or two broad categories, such as “musical instruments,” “ice cream flavors,” “mammals,” or “baseball teams.” Take a minute or two to mentally list as many things from each category as you can.
14. Use math and numbers
Even if you aren’t a math person, numbers can help center you.
尝试：
- running through a times table in your head.
- counting backward from 100
- choosing a number and thinking of five ways you could make the number (6 + 11 = 17, 20 – 3 = 17, 8 × 2 + 1 = 17, etc.)
15. Recite something
Think of a poem, song, or book passage you know by heart. Recite it quietly to yourself or in your head. If you say the words aloud, focus on the shape of each word on your lips and in your mouth. If you say the words in your head, visualize each word as you’d see it on a page.
16. Make yourself laugh
Make up a silly joke — the kind you’d find on a candy wrapper or popsicle stick.
你可能还通过观看你最喜欢的搞笑动物视频，从喜剧演员或电视节目的剪辑让自己笑，你享受你的享受，或者你所知道的其他任何东西会让你笑。
17. Use an anchoring phrase
This might be something like, “I’m Full Name. I’m X years old. I live in City, State. Today is Friday, June 3. It’s 10:04 in the morning. I’m sitting at my desk at work. There’s no one else in the room.”
您可以通过添加详细信息来扩展短语，直到您感到平静，如“，”它正在下雨，但我仍然可以看到太阳。这是我的休息时间。我是口渴的，所以我要喝一杯茶。“
18.可视化您享受或不介意做的每日任务
If you like doing laundry, for example, think about how you’d put away a finished load.
“The clothes feel warm coming out of the dryer. They’re soft and a little stiff at the same time. They feel light in the basket, even though they spill over the top. I’m spreading them out over the bed so they won’t wrinkle. I’m folding the towels first, shaking them out before folding them into halves, then thirds,” and so on.
19.描述一个共同任务
想想你经常做的一项活动，或者可以做得很好，如制作咖啡，锁定你的办公室，或调整吉他。逐步浏览过程，仿佛您正在向其他人提供有关如何执行此操作的说明。
想象自己留下痛苦的感情
想象自己：
- 聚集情绪，将它们打球，并将它们放入一个盒子里
- walking, swimming, biking, or jogging away from painful feelings
- imagining your thoughts as a song or TV show you dislike, changing the channel or turning down the volume — they’re still there, but you don’t have to listen to them.
21. Describe what’s around you
Spend a few minutes taking in your surroundings and noting what you see. Use all five senses to provide as much detail as possible. “This bench is red, but the bench over there is green. It’s warm under my jeans since I’m sitting in the sun. It feels rough, but there aren’t any splinters. The grass is yellow and dry. The air smells like smoke. I hear kids having fun and two dogs barking.”
You can use these techniques to comfort yourself in times of emotional distress. These exercises can help promote good feelings that may help the negative feelings fade or seem less overwhelming.
22. Picture the voice or face of someone you love
如果你觉得沮丧或苦恼，请在生活中呈现出阳性的人。想象一下他们的脸或想起他们的声音听起来像什么样的声音。想象一下，他们告诉你那一刻很难，但你会通过它。
23. Practice self-kindness
Repeat kind, compassionate phrases to yourself:
- “你有一个艰难的时间，但你会通过它。”
- “You’re strong, and you can move through this pain.”
- “You’re trying hard, and you’re doing your best.”
如你所需要的，大声或在你的头上说出来。
24. Sit with your pet
如果你在家，有宠物，那就花了几个小时坐在一起。如果他们是毛茸茸的品种，宠物他们，专注于他们的皮毛如何感受到。专注于他们的标记或独特的特征。如果您有一个较小的宠物，可以持有，专注于他们的手中的感受。
不在家？想想你最喜欢的东西关于你的宠物，如果他们在那里，他们会如何安慰你。
25.列表收藏夹
List three favorite things in several different categories, such as foods, trees, songs, movies, books, places, and so on.
26.想象你最喜欢的地方
Think of your favorite place, whether it’s the home of a loved one or a foreign country. Use all of your senses to create a mental image. Think of the colors you see, sounds you hear, and sensations you feel on your skin.
Remember the last time you were there. Who were you with, if anyone? What did you do there? How did you feel?
27. Plan an activity
这可能是你独自或与朋友或爱的人。想想你会做什么。也许你会去吃饭，在海滩上散步，看看你一直期待的电影，或参观博物馆。
Focus on the details, such as what you’ll wear, when you’ll go, and how you’ll get there.
28. Touch something comforting
This could be your favorite blanket, a much-loved T-shirt, a smooth stone, a soft carpet, or anything that feels good to touch. Think about how it feels under your fingers or in your hand.
If you have a favorite sweater, scarf, or pair of socks, put them on and spend a moment thinking about the sensation of the fabric on your skin.
29. List positive things
Write or mentally list four or five things in your life that bring you joy, visualizing each of them briefly.
30. Listen to music
穿上你最喜欢的歌曲，但假装你第一次听到它。专注于旋律和歌词（如果有的话）。这首歌是否会给你发冷或创造任何其他物理感觉？注意对你最大的零件。
接地自己并不总是容易。在技术适合您之前可能需要一些时间，但不要放弃它们。
Here are some additional tips to help you get the most out of these techniques:
- Practice.即使你没有解散或经历痛苦，也可以帮助练习奠基。如果您在需要使用它之前习惯练习，当您希望将其用来应对时，它可能需要更少的努力。
- 尽早开始。Try doing a grounding exercise when you first start to feel bad. Don’t wait for distress to reach a level that’s harder to handle. If the technique doesn’t work at first, try to stick with it for a bit before moving on to another.
- 避免分配值。例如，如果你通过描述你的环境来实现自己，专注于周围环境的基础，而不是你对他们的感受。
- Check in with yourself.在接地运动之前和之后，将痛苦评估为1到10之间的数字。您开始时的痛苦是多少？运动后会降低多少钱？这可以帮助您更好地了解特定技术是否为您工作。
- 睁大你的眼睛。Avoid closing your eyes, since it’s often easier to remain connected to the present if you’re looking at your current environment.
Grounding techniques can be powerful tools to help you cope with distressing thoughts in the moment. But the relief they provide is generally temporary.
It’s important to get help from a therapist so you can address what’s causing your distress.