Grounding

Take back your control 

Grounding techniques use tools such as visualisation and focusing on senses including sight, hearing, and smell to help centre you. Like mindfulness techniques, they help you return to the present moment.

During an FND episode, emotions, thoughts and physical responses get scrambled. Focusing on the present through grounding techniques can help interrupt your body’s response and return your mind + body to a place of calm. As time goes on you may be able to notice FND symptom warning signs and be able to prevent the symptom taking control by employing grounding techniques. 

We have listed a few techniques below. There are also a few videos at the bottom of the page. 

Physical grounding

Put your hands in water - 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?

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 colour of each item. Challenge yourself to think of specific colours, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue.

Breathe deeply - 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.

Savour a food or drink - Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Think about how it tastes and smells and the flavours that linger on your tongue.

Take a short walk - Concentrate on your steps — you can even count them. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again.

Hold a piece of ice - What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?

Savour a scent - Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, an essential oil, or a scented candle. Inhale the fragrance slowly and deeply and try to note its qualities (sweet, spicy, citrusy, and so on).

Move your body - Do a few exercises or stretches. You could try jumping, jogging, stretching. 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. 

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 recognise the language? Let the sounds wash over you and remind you where you are. 

Feel your body - You can do this sitting or standing. Focus on how your body feels from head to toe, noticing each part. Curl your fingers and wiggle your toes. Are you barefoot or in shoes? How does the floor feel against your feet? Consider:


Mental grounding techniques

Play a memory game - Look at a detailed photograph or picture (like a city-scape or other “busy” scene) for 5–10 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.

Think in categories - Choose one or two broad categories, such as 'musical instruments', 'ice cream flavors', or 'baseball teams'. Take a minute or so to mentally list as many things from each category as you can.

Use mathematics and numbers - Even if you aren’t a mathematics person, numbers may help calm you. Try:


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, visualise each word as you’d see it on a page.

Make yourself laugh - Make up a silly joke — the kind you’d find on a lolly wrapper or ice-block stick. You might also watch your favourite funny animal video, a clip from a comedian or TV show you enjoy, or anything else you know will make you laugh.

Use an anchoring statement - This might be something like:

“I’m <Full Name>. I’m <X> years old. I live in <City>. 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>.” 

You can expand on the phrase by adding details until you feel calm, such as:

"It’s raining lightly, but I can still see the sun. It’s my break time. I’m thirsty, so I’m going to make a cup of tea.”


Visualise a daily task you enjoy or don’t mind doing - 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.

Describe a common task - Think of an activity you do often or can do very well, such as making coffee, locking up your office, or tuning a guitar. Go through the process step-by-step, as if you’re giving someone else instructions on how to do it.

Imagine yourself leaving the painful feelings behind - Visualise:

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 seat is red, but the seat over there is green. It’s warm under my jeans since I’m in the sun. It feels rough, but there aren’t any splinters. The air smells like smoke. I hear kids laughing and dogs barking.”

Soothing grounding techniques

Picture the voice or face of someone you love - If you feel upset or distressed, visualise someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough but that you’ll get through it.

Practice self-kindness - Repeat kind, compassionate phrases to yourself:


Say it, either aloud or in your head, as many times as you need.


Sit with your pet - If you’re at home and have a pet, spend a few moments just sitting with them. If they’re of the furry variety, pet them, focusing on how their fur feels. Consider their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand. Not at home? Think of your favourite things about your pet or how they would comfort you if they were there.

List favourites - List 3 favourite things in several different categories, such as foods, trees, songs, movies, books, places.

Visualise your favourite place - Think of your favourite place, whether it’s the home of a loved one or a foreign country. Using each of your senses, imagine the noises you hear, the objects you see, and the scents you smell. Try to recall the last time you went there. Think about what you did there and how it felt at the time.

Plan an activity - This might be something you do alone or with a friend or loved one. Think of what you’ll do and when. Maybe you’ll go to dinner, take a walk on the beach, see a movie you’ve been looking forward to, or visit a museum. Focus on the details, such as what you’ll wear, when you’ll go, and how you’ll get there.

Touch something comforting - This could be your favourite blanket, a much-loved T-shirt, a smooth stone, 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.

List positive things - Write or mentally list 4 or 5 things in your life that bring you joy, visualising each briefly.

Listen to music - Put on your favourite song, but pretend you’re listening to it for the first time. Focus on the melody and lyrics (if there are any). Does the song give you chills or create any other physical sensations? Pay attention to the parts that stand out most.