Orienting: A Simple Practice for Grounding the Nervous System

One of the things trauma can disrupt is our sense of orientation—our ability to know where we are, when we are, and that we’re safe right now. When we’re triggered, we can feel confused, disoriented, untethered. The past bleeds into the present, and the nervous system reacts as if the danger is still happening.

Orienting is a simple but powerful way to begin regulating the nervous system when this happens. It invites us to come into relationship with our current environment—to locate ourselves in space and time, and to remind the body that we’re here, now.

This might look like gently naming:

• Your full name

• Your age

• The date or time of day

• The place you’re in (e.g., “I’m sitting on my couch at home, it’s morning, I’m 36 years old.”)

These small acts of naming can bring a surprising amount of clarity and calm. I often find that simply saying my own name to myself—out loud or silently—a few times brings a feeling of groundedness. It’s a way of calling myself back, of reminding my system that I belong to this moment.

You can also engage your senses as part of orienting. Look around the room. Let your eyes settle on something neutral or pleasant. Feel your feet on the ground or the support of the chair beneath you. Notice any sounds in the space. These cues tell the nervous system, We’re not back there. We’re here now. It’s okay to come home.

Orienting doesn’t have to be dramatic or complicated. It’s subtle, gentle, and effective—especially when practiced consistently. Over time, it becomes a resource your body knows how to reach for.

Sam Trivett is a Registered Clinical Counsellor providing therapy in Vancouver and online throughout BC.