When we are struggling to regulate our emotions, if we have been triggered by a flashback or we are feeling overwhelmed grounding can help us re-regulate.

Some grounding techniques that can be useful is to focus on our breathing. To breath in through our nose, taking a deep breath for 4 and then hold for at least 5 and then exhale through our mouth for at least 6.

The next time we breath in visualising our calm space can be useful. When you visualise this calm space focus on your senses, Think about what you can see in your place, what you can smell, what you can hear and what you can touch. Focus on the colours and imagine being washed over by one of the dominant colours. Breathing the colour in and then exhaling the colour out.

Another good grounding technique is the 5,4,3,2,1 exercise. Notice 5 things that you can see, focus on the colours and what they look like, 4 things that you can touch, really hold them and feel them, stroke them focus on the textures, then 3 things you can hear, maybe one of them can even be the silence, 2 things you can smell, as you do this focus again on your breathing noticing if what you can smell changes, and finally take a deep breath and notice what you can taste in your mouth. Being truly present and noticing what is around you, including the ground that you are standing or sitting on at the end, to finally ground yourself.