The Sobriety Daily Newsletter
June 24 2025 | Stay Connected, Stay Sober

What Is Grounding?

Grounding is a mindfulness-based practice that helps individuals stay present in the moment, especially during overwhelming emotions or cravings. For those recovering from alcohol addiction, grounding can be a powerful tool to interrupt cravings, reduce anxiety, and prevent relapse.

How Do Grounding Techniques Work?

Grounding techniques help you anchor yourself in the present moment, redirecting your attention away from cravings, unwanted memories, or emotional distress. By focusing on your immediate surroundings or physical sensations, you disrupt the cycle of urges and create mental space to choose a healthier response.

These exercises can be as simple as deep breathing or as involved as sensory-based activities. The key is finding what works best for you—whether it’s a quick distraction or a longer practice to regain control.

By practicing grounding regularly, individuals can build resilience against cravings and develop healthier coping mechanisms.

Grounding vs. Mindfulness

While grounding and mindfulness are related, they serve slightly different purposes:

• Grounding shifts focus away from distressing thoughts (e.g., cravings) and toward safety in the present moment.

• Mindfulness involves observing thoughts and feelings without judgment, which can be helpful but sometimes overwhelming in early recovery.

Grounding is often more accessible during intense cravings, while mindfulness can be a helpful long-term practice for emotional regulation.

15 Grounding Techniques to Fight Alcohol Urges

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

   Engage your senses by naming:

   • 5 things you can see

   • 4 things you can touch

   • 3 things you can hear

   • 2 things you can smell

   • 1 thing you can taste

   This exercise forces your brain to focus on the present instead of the craving.

2. Cold Water Splash

   Splash cold water on your face or hold an ice cube in your hand. The sudden temperature change shocks your system and resets your focus.

3. Deep Breathing (4-7-8 Technique)

   Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat 3-5 times. This calms the nervous system and reduces impulsive urges.

4. Progressive Muscle Relaxation

   Tense and release each muscle group from your toes to your head. This releases physical tension linked to cravings.

5. Mindful Observation

   Pick an object (e.g., a pen, a leaf) and study it closely—notice its texture, color, and shape. This redirects obsessive thoughts.

6. Counting Backwards

   Count down from 100 by 3s (100, 97, 94…). The mental effort distracts from the urge.

7. Aromatherapy

   Smell strong scents like peppermint oil, citrus, or lavender. Pleasant smells can disrupt craving signals.

8. Grounding Through Touch

   Grip a stress ball, rub a textured surface, or use a fidget tool to engage touch sensations.

9. "Urge Surfing"

   Instead of fighting the craving, observe it like a wave—notice it rising, peaking, and fading without acting on it.

10. Physical Movement

    Do 10 jumping jacks, stretch, or take a brisk walk. Movement releases endorphins, reducing the desire to drink.

11. Repeat a Mantra

    Say a calming phrase like, "This urge will pass. I am in control."

12. Call a Support Person

    Reach out to a friend, sponsor, or helpline. Verbalizing the urge lessens its power.

13. Write It Out

    Journal your thoughts or scribble intensely on paper to release emotional tension.

14. Chew Gum or Eat a Mint

    Strong flavors can distract from cravings by engaging taste.

15. Visualization

    Close your eyes and imagine a safe, peaceful place (a beach, forest). Engage all senses in this mental escape.

Today’s Mantra

“I am stronger than my cravings. Each moment of resistance builds my strength. I choose peace, I choose clarity, I choose myself.”

Sobriety News

1. Brad Pitt opened up about how Alcoholics Anonymous helped him embrace vulnerability and rebuild his life after his 2016 divorce, crediting the group's honesty and humor for his sobriety journey. The actor reflected on taking responsibility for past mistakes and finding strength in shared experiences, calling AA meetings something he "really looked forward to" during his recovery.

2. The CHP-Quincy Squad conducted a sobriety checkpoint on SR-89 near Graeagle on June 21, screening over 200 drivers between 5:30-10:30 PM. Impressively, all drivers were found to be properly licensed and sober, reflecting the community's commitment to road safety.

3. Southern rocker Marcus King, 29, celebrates his sobriety journey and its positive impact on his life and music, while advocating for destigmatizing sober experiences at concerts through his support of 1 Million Strong. The musician is preparing new music with the Marcus King Band, including singles "Carolina Honey" and "Honky Tonk Hell" which reflect on his alcohol-free lifestyle.

4. Georgetown County residents express safety concerns about a proposed addiction recovery center in their neighborhood, fearing risks to children and elderly neighbors. While the church running the program assures it's structured and beneficial, locals remain opposed to having the facility near their homes, with a county rezoning vote pending.

5. Pennsylvania State Police arrested four people, including two for DUI, during a sobriety checkpoint in Blair County on June 21. Troopers stopped 172 vehicles, issuing 24 warnings and seven citations at the Antis Township operation.
   

Upcoming Events

• June 26 - 28: The Phoenix Sober Lounge Learn More

• July 3 - 6: 2025 A.A. International Convention Learn More

• July 7 - 13: Alcohol Awareness Week Learn More

Tip of the Day

When a craving hits, pause and try this 60-second grounding trick:
1️⃣ Breathe deeply (inhale 4 sec, hold 4 sec, exhale 6 sec)
2️⃣ Name 3 objects you see around you
3️⃣ Press your feet firmly into the floor

This quick reset helps break the craving cycle by bringing your focus back to the present.

Reader’s Corner

Q: What grounding technique has helped you most in recovery?
A: I keep a ‘grounding kit’ – peppermint oil, a smooth stone, and gum.

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Stay Strong, Stay Inspired.
The Sobriety Daily Team