Grounding?

Apparently, I gave an anxious impression today in therapy. CBT T surprised me by asking what I thought the definition of grounding was.

I gave one, but found it was hard to define. Whatever it is exactly, he wants me to start putting it into practice.

How would you define grounding and what grounding techniques has your T shown you? Not sure if I know what to do.

All I remember is "feel your butt in the chair" but there must be more to it than that!

Do you have to find your butt with both hands first? (sorry that joke just cracks me up - crack - get it? )

If I remember grounding is using the 5 senses such as taste, touch, hearing, smell, and sight. Like actually feeling the arms of a chair when you rest your arms on them, touching fabric or petting an animal, saying the alphabet backwards. You kind of focus on the task at hand. Sitting and focusing on breathing or listening to the different sounds going on around you. Doing these things helps you stay calmer and reduces anxiety. Listening to music is another.

I got some paperwork on it. I will post some more ideas when I find it.

Grounding is bringing yourself back to reality and back inside your body in the here and now. Whether it's from a flashback or dissociation, grounding helps you regain a sense of "today" and "here". The five senses can be used, but also logic and reasoning as well (if you can manage it).

I agree with others. It's using your 5 senses; being mindful. It can be meditation, muscle relaxation, "the felt sense".

I also understand it as being focused on the present. What do I hear, what do I smell, feel (touch), etc. Listen to my breathing.

I like this article as it has some good ideas (IMO...I wasn't exactly sure what grounding was, either). This article is pretty straight forward, tho:

Behavior Health Resources

I also wanted to add that it makes total sense you were feeling anxious today...your T was gone for a long time!

I do not know the official definition of grounding but for me it's not exactly using 5 senses, for me using 5 senses are tools to ground myself but they don't mean grounding for me...

I understand grounding as, like mentioned above, being here and now but also to realize that for instance I'm getting more and more anxious while there is no a direct reason or to understand why I'm getting more and more anxious. It allows me to focus on my current tasks and makes feeling happy and calm I guess etc. But in three words I would just say: here and now