Grounding Exercises vs Container Exercises in Trauma Therapy

Here's something that comes up in my therapy office quite a bit: someone learns a grounding technique, tries to use it when they're overwhelmed, and then feels frustrated because it "didn't work."

Or, they'll tell me they've been putting everything in their mental container for weeks, and now they just feel like they're avoiding their feelings.

Sound familiar?

The thing is, grounding exercises and container exercises aren't interchangeable.

They do completely different things. And knowing which one to use when can make the difference between actually feeling better and spinning your wheels.

What Grounding Exercises Actually Do

Grounding techniques bring you into the present moment. That's it. That's the whole job.

When you're having a flashback, stuck in a panic attack, or dissociating, your nervous system thinks the trauma is happening right now. Grounding exercises help your brain realize: no, you're actually safe. You're in your living room. It's 2025. The threat isn't here anymore.

Think of grounding like this: you're watching a horror movie in your mind, and grounding helps you remember you're sitting in a theater. The movie's not real. You can walk out into daylight whenever you're ready.

The 5 4 3 2 1 method is a common grounding technique. Here are some others:

• The 5-4-3-2-1 method (name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste)

• Pressing your feet into the floor

• Holding ice cubes

• Describing your surroundings out loud

• Focusing on your breath

These work because they activate your senses and pull your attention away from internal chaos and back to external reality. Whether you're dealing with PTSD, complex trauma, or generalized anxiety, grounding techniques for anxiety help regulate your nervous system by proving to your body that you're safe right now.

What Container Exercises Actually Do

Container exercises do the opposite. They help you temporarily set difficult emotions, memories, or thoughts aside so you can function right now.

This isn't about avoiding your feelings forever. It's about saying, "I see you, I know you're there, but I can't deal with you while I'm at work/driving/taking care of my kids. I'll come back to you later."

In EMDR therapy, we use the container exercise during the preparation phase to help people build a sense of control before they start processing trauma. You imagine a strong, secure container (a vault, a chest, a locked box, whatever feels right to you), and you visualize placing overwhelming material inside it until your next therapy session.

The container exercise helps with:

• Intrusive thoughts between therapy sessions

• Overwhelming emotions that pop up at inconvenient times

• Racing thoughts when you're trying to sleep

• Managing triggers when you're in public and can't fully process what's coming up

Here's what's important: the container is temporary storage. You're not throwing things away. You're parking them until you have the time, space, and support to actually deal with them.

So When Do You Use Which One?

Use grounding when:

• You're having a flashback

• You're dissociating or feeling disconnected from your body

• Panic is taking over

• Your fight-or-flight response is activated

• You need to come back to the present moment

Use the container when:

• Trauma stuff is coming up but you're not in a safe place to process it

• You're between therapy sessions and getting flooded

• You need to focus on something else right now (work, parenting, etc.)

• Intrusive thoughts won't stop looping

• You're trying to sleep but your brain won't shut off

Sometimes you'll use both. You might use grounding techniques for PTSD symptoms first to calm your nervous system, then use the container to set aside what came up so you can keep moving through your day. This combination supports both emotional regulation and practical functioning.

The Mistake People Make

One of the biggest issue I see? People use the container as their only tool. They get really good at shoving things down, and then they wonder why they feel numb or why everything eventually explodes.

The container isn't meant to replace feeling your feelings. It's meant to give you control over the timing.

Military folks, first responders, doctors, people in high-stress jobs, they often become experts at compartmentalizing. And that skill saves them in the moment.

But if you never open the container and actually process what's inside, it catches up with you. That's why those professions have such high rates of PTSD, divorce, and burnout.

On the flip side, if you only ground and never contain, you might find yourself getting triggered at really inconvenient times and not having a way to temporarily manage it so you can get through your day.

Here's What Actually Helps

Practice both skills when you're calm.

Seriously.

Don't wait until you're in crisis to try grounding for the first time. It's like trying to learn how to swim while you're drowning.

Work with a trauma therapist who can help you know when to use each tool. Someone who understands that grounding isn't a cure and containment isn't avoidance. Both are just skills in your toolbox for nervous system regulation.

And remember, the goal isn't to never feel overwhelmed. The goal is to have options for what to do when you are.

Your nervous system has been through a lot. These techniques give you ways to work with it instead of against it. That's not about being perfect at regulating yourself. It's about having choices you didn't have before.

TLDR; Frequently Asked Questions

What's the difference between grounding and containment?

Grounding brings you into the present moment when you're dissociating, having flashbacks, or feeling panicked. Containment helps you temporarily set aside overwhelming emotions or memories until you're in a safe place to process them. Think of grounding as "come back to now" and containment as "save this for later."

Can I use the 5-4-3-2-1 technique for panic attacks?

Yes. The 5-4-3-2-1 technique is one of the most effective grounding techniques for anxiety and panic attacks. By engaging all five senses, you interrupt the panic response and redirect your brain's attention to your immediate surroundings, which helps calm your nervous system.

Is using a container the same as avoiding my feelings?

No. Avoidance means never dealing with your feelings. The container is temporary storage with the intention of coming back to process those feelings later, ideally with support from a therapist. The key difference is that containment is intentional and time-limited, while avoidance is indefinite.

How often should I practice these techniques?

Practice both when you're calm, not just in crisis. Try grounding exercises daily for a few minutes, and familiarize yourself with the container visualization when you're regulated. This makes them much more effective when you actually need them during distressing moments.

Ready to Build Your Trauma Recovery Toolkit?

Learning these techniques is a start, but trauma recovery works best when you're not doing it alone.

If you're in the Montgomery County Pennyslvania area and looking for support with complex trauma, PTSD, or CPTSD, we’d love to help you figure out which tools actually work for your nervous system.

At Reclaim Therapy, we specialize in EMDR, and providing trauma therapy, and helping you move from just surviving to actually living.

🧡,

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Reclaim Therapy is a small trauma therapy practice in Horsham, PA

We specialize in providing EMDR Therapy near me, therapy for complex PTSD, therapy for eating disorders and PTSD treatment. We are passionate about helping people reclaim their lives from the impact of trauma, disordered eating and toxic-shame.

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