Simple mental or physical exercises that help bring attention back to the present moment during anxiety, cravings, or dissociation.
In the context of addiction treatment:
Grounding tools are often taught in therapy and groups to manage overwhelming feelings without using.
What to know:
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Examples include naming 5 things you can see/hear/feel, deep breathing, holding ice, or planting feet firmly on the floor.
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Helpful for trauma triggers, panic, and urges to use.
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Work best when practiced regularly, not only in emergencies.
Example:
When hit by a sudden craving, someone uses a “5 senses” grounding exercise and notices the urge drops from a 9/10 to a 5/10.