Discreet Grounding Techniques

Here’s a list of grounding strategies tailored for situations where being discreet is essential, such as in a workplace or social setting. These strategies are drawn from cognitive, sensory, and body-awareness techniques but designed to be subtle and minimally noticeable to others. Please note that seeking treatment for underlying causes (e.g. social anxiety or PTSD) is likely clinically prudent to assist in alleviating distress and assisting with functioning rather than an over-reliance on the strategies below. Having said that not everyone can afford or access therapy (or find therapy effective for their symptoms) and I believe may genuinely benefit from these techniques in certain situations.

Cognitive Grounding Strategies

1. Internal 5-4-3-2-1 Method

   • Silently notice:

     • 5 things you can see (e.g., objects in the room).

     • 4 things you can feel (e.g., your feet in your shoes, the texture of your clothing).

     • 3 things you can hear (e.g., typing sounds, a distant conversation).

     • 2 things you can smell or imagine smelling (e.g., coffee or fresh air).

     • 1 thing you can taste (e.g., sip a drink or think of a favorite flavor).

   • Do this quietly in your mind, focusing fully on each sense.

2. Internal Positive Affirmations

   • Repeat silently to yourself:

     • "I am capable and calm."

     • "This feeling will pass; I can handle this."

     • "I am safe right now"

3. Mental Lists in Your Head

   • Choose a category (e.g., "Fruits," "Movies I like") and list items in your mind.

   • Alternatively, mentally recite a certain category alphabetically - e.g. Fruits and Veg (apple, banana, carrot, dragon-fruit..)

   • Subtract backwards from 100 by 7

4. Time Orientation

   • Silently remind yourself:

     • "It’s [date and time], and I’m here in [specific location]."

   • If possible, glance at your watch or phone briefly to reinforce the present moment.

Sensory Grounding Strategies

5. Fidget with an Object

   • Keep a small, discreet item in your pocket (e.g., a smooth stone, paperclip, or ring).

   • Rub or roll the object in your fingers, focusing on its texture and weight.

6. Subtle Temperature Change

   • Hold a cold glass of water or press your hand against a cool desk surface.

   • If drinking water is an option, take a slow sip, focusing on the sensation in your mouth.

7. Use a Scent-Based Item

   • Apply a small amount of scented lotion or lip balm.

   • Breathe in the scent subtly, focusing on the aroma.

8. Intentional Breathing with Cues

   • Practice controlled breathing:

     • Inhale for 4 counts, hold for 2 counts, exhale for 6 counts.

   • Pair the breath with a quiet mental cue like “In…hold…out…” to stay focused.

Body-Awareness Grounding Strategies

9. Press Your Feet to the Floor

   • While sitting, press your feet firmly into the ground.

   • Feel the connection between the floor and your shoes, and imagine “anchoring” yourself.

   • This can be done quietly and without movement.

10. Subtle Muscle Engagement

• Tighten and release muscles discreetly, starting with your toes or legs. Tense the muscle group for 5 seconds and then release for 10 seconds.

• Clench your fists lightly under a desk or table, then release.

• Focus on the sensation of tension and relaxation as you do this.

  Practice in Advance: Familiarize yourself with these strategies to test effectiveness and increase effectiveness.

  Find Your Favorites: Different strategies work better for different people. Identify the ones that feel calming and effective for you.

  Blend into Routine: Incorporate these techniques into normal activities (e.g., drinking water, adjusting posture) so they’re effective and consistent.