ABC Grounding
- Forget Me Not Notes
- Mar 18
- 2 min read
Exploring different ways to ground yourself and staying mindful can be helpful when moving through the motions of grief towards healing. There are a few options, including the 5-4-3-2-1, ice cube grounding, and deep breathing, but there are more to cover.
ABC Grounding Technique
Using your senses to ground yourself in the space you are in can help bring you back to the present. For ABC grounding, you simply look around the room you are in and start naming the things you see in alphabetical order. For example, if I were in the kitchen, I might say A - apple, B - blender, C - cutting board, D - dishsoap, E - egg carton, etc., through the alphabet. Working your way through the alphabet, you might notice yourself feeling more in the moment each letter that you do.
If you are in a place with limited things, you could also do this game with fruits and vegetables, names, cities, or other categories that you can easily think of as you go. Incorporating a notepad to write down the list may help you visualize this as you go, if you're feeling that extra component may be helpful. If you are struggling, you can play this grounding game with another person, taking turns as you alternate letters.
Why it Works
As you look around the room, you'll start to notice more of the things that are around you, and will be distracted from the panic or ruminating that you were in moments prior. When you scan the room looking for certain things to fit the alphabet, you will have less attention going towards the thing you're spiraling over. Doing this with another person can help you stay focused on the grounding activity, rather than slipping back into the ruminating thoughts.
Will You Try ABC Grounding?
As you consider and try out different grounding techniques, you'll get a feel for what is the one that works best for you. What works for one person might not the same for another, so trying them out for yourself will give you more tools in your toolbelt for navigating this path. Whatever you land on, your grief is not forgotten.
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