For many LGBTQ+ individuals, healing from trauma means revisiting painful experiences—whether that's rejection, discrimination, violence, or the cumulative weight of navigating a world that hasn't always been safe. This work is important, and it can also bring up intense emotions.

When difficult feelings surface during your healing journey, grounding techniques can help. Grounding shifts your attention from what's happening inside you—racing thoughts, overwhelming emotions, body sensations—to what's going on around you. It brings you back to the present moment when your mind wants to pull you somewhere else.

Here are four grounding exercises to try when you need to steady yourself.

10-1 Shakeout

Stand with your feet shoulder-width apart and knees slightly bent. Lift your right hand and shake it 10 times, counting out loud from 10 down to 1. Do the same with your left hand, right leg, and left leg.

Repeat the exercise, this time shaking each limb 9 times while counting down from 9 to 1. Continue picking up speed as you work your way down to 1.

When you finish, stand with both feet firmly on the ground. Take a deep inhale and reach your arms up. As you exhale, draw your palms together in front of your heart.

5-4-3-2-1

Stop and stand or sit still wherever you are. Notice 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

Here's an example: "I see my couch, the window, my coffee mug, my phone on the table, and a plant on the shelf. I feel the cushion beneath me, my feet on the floor, the fabric of my shirt, and the warmth from the lamp nearby. I hear the hum of the refrigerator, traffic outside, and my own breathing. I smell coffee and laundry detergent. I taste the mint from my toothpaste."

As a bonus step, write down what you notice.

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and relaxing your muscles to release physical tension throughout your body. As you breathe in, tighten a group of muscles. As you breathe out, relax them. Start with your feet and move up your body until you've worked through all the major muscle groups: feet, calves, thighs, lower back, abdomen, upper back, shoulders, arms, hands, neck, jaw, lips, eyes, and forehead.

Find a comfortable position lying down or sitting. Breathe in and tense the first muscle group—curl your toes and arch your feet. Hold for five to ten seconds. Breathe out and relax. Pause, then move your attention up to the next muscle group. Continue until you reach your head.

Observe-Touch-Think-Soothe

Observe: Look at pictures of people or pets you care about. Read something or listen to song lyrics—notice what the words sound like when you say them out loud.

Touch: Touch objects around you and notice how they feel: your phone, a blanket, your clothing. Jump up and down and notice the sensation of your feet leaving and returning to the ground.

Think: Think of something funny that happened recently. Think of your favorite things in five categories—shows, musicians, foods, places, or activities.

Soothe: Plan a small treat for yourself, like getting coffee or listening to a favorite album. Say something kind to yourself: "I've got this" or "I'm strong enough to keep going." Repeat it. Acknowledge that showing up for your healing—even when it's hard—is something to be proud of.

Source: Harvard Health, "Try Grounding Exercises"

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