What Are Grounding Objects?

Grounding objects are tangible items that help individuals focus on the present moment, a technique that can be useful for managing symptoms of trauma, anxiety, or dissociation. Grounding objects are usually sensory, meaning they engage one or more of the five senses (touch, sight, sound, taste, or smell) to help the person feel more centered. Here’s a list of grounding objects commonly used for trauma: 

1. Touch-Based Objects 

• Stress ball or fidget spinner: Something to squeeze or manipulate with your hands. 
• Smooth stones or crystals: Holding a stone with a pleasant texture can provide comfort. 
• Fuzzy or soft blanket: The texture of a blanket can be soothing. 
• Play-Doh or putty: Molding and shaping it can be a helpful distraction. 
• Beads or a worry stone: Running your fingers over them can help you stay present. 
• Weighted blanket: The weight can give a sense of being grounded physically. 

2. Sight-Based Objects 

• Pictures of loved ones or calming scenes: These can offer emotional comfort. 
• Colorful or visually complex object: A patterned scarf or kaleidoscope to focus on visually. 
• Nature objects (leaves, flowers, etc.): Visual elements from nature can be grounding. 
• Mindfulness cards with affirmations: Visual reminders of positive thoughts. 
• Favorite trinkets or souvenirs: Personal items that carry positive associations. 

3. Sound-Based Objects 

• Soothing music or nature sounds: Soft, calming audio can be centering. 
• Bell or chime: The clear sound can help draw attention back to the present. 
• Tuning fork or singing bowl: Resonant tones can be soothing. 
• Clicking pen or small drum: Rhythmic sounds can be grounding. 

4. Smell-Based Objects 

• Essential oils (lavender, peppermint, etc.): Scents that evoke calm or positive memories. 
• Scented candles: The flame and scent combined can be comforting. 
• Herbs or spices (cinnamon, rosemary, etc.): Natural scents to focus on. 
• Perfume or body spray: A familiar scent that brings comfort. 

5. Taste-Based Objects 

• Mints or gum: The sensation of chewing or strong taste can bring awareness. 
• Flavored lip balm: Applying it can provide both taste and tactile grounding. 
• Piece of chocolate or fruit: Engaging taste buds with a small snack. 
• Sour candies: The intensity of the flavor can bring focus. 

6. Multi-Sensory Objects 

• Tactile and visual toys (e.g., liquid motion toys): Objects that engage more than one sense. 
• Stuffed animals or plush toys: Engages touch and often sight, providing comfort. 
• Textured jewelry (bracelets, necklaces): Something you can wear and touch for grounding. 

These objects, along with grounding techniques, can help create a sense of safety and stability for individuals experiencing trauma symptoms.