Grounding Technique
Grounding is a strategy designed to “ground” you in, or immediately connect you with the
present moment using the five senses. This skill can be helpful in managing
overwhelming feelings or intense anxiety. Look for the wood signs in each of the
five sections of the garden to help guide you through the grounding exercises.
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Grounding is a phenomenal coping skill when dealing with major changes in our lives. As a military child, change is "normal" so I have learned to use some of the techniques listed below to help me make it through the more difficult times. These came from moving to overseas bases like Japan and Germany, having my father deploy, keeping our family "mission ready" but not forgetting to take care of ourselves with some "down time" also. I know that EFMP families face all of these struggles plus even more. The garden can offer an uplifting location for a family picnic, a quiet place for meditation, a meeting with a peer or co worker or an inspirational place to simply read a book and enjoy the beautiful weather.
Sight in the Garden
· look around the garden and take a mental inventory of things you see in the garden, such as colors, characters, or shapes saying these items out loud is helpful
· Play a distracting game, such as a scavenger hunt
Sight at Home
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· Complete a crossword, Sudoku, or word search
· Put on a favorite TV show or movie
· Play a game on your phone or computer
Touch in the Garden
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· Rub your hands lightly through the plants. How many textures do you feel?
· Put your hands under running water using the water feature or garden hose
Touch at Home
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· Hold an ice cube and let it melt in your hand
· Pop some bubble wrap
· Cuddle with a pet
· Drink a hot or cold drink
Sound in the Garden
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· Listen for natural sounds, such as wind, birds, or insects
· Close your eyes. What do you hear?
· Read poetry, a book, or a magazine article out loud
Sound at Home​
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· Call a friend or loved one
· Turn up the radio
· Sing
Smell in the Garden
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· Lightly touch the plants and then smell your fingers
· Take time to smell the flowers (when in season)
Smell at Home
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· Light a scented candle
· Essential oils
· Chew peppermint or cinnamon gum
Taste in the Garden
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· Lightly touch the plants and smell your fingers. Does it remind you of a favorite food?
· Take a bite of a fruit or vegetable from the garden
· Pinch off a piece of herb like basil or mint and chew on it a little
Taste at Home
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· Let a piece of chocolate melt in your mouth. How does it taste? How does it feel?
· Bite into a lemon or lime
· Take a bite of something spicy