The Science: Sensory Grounding

This game is a form of Sensory Grounding, also known as a “distraction technique.” When panic or a flashback occurs (the “flash”), the brain’s emotional center (amygdala) hijacks its thinking center (prefrontal cortex). You get stuck in a “fight-or-flight” loop.

This game forces your prefrontal cortex to “turn back on” by giving it a fast, simple, sensory-based task: “Find blue,” “Find square,” “Find animal.” This intense focus on the here-and-now can help interrupt the panic cycle, “breaking” the flash and bringing you back to the present moment.

Who can benefit from this game?

This exercise may be helpful for:

• Individuals who experience sudden panic attacks.
• People looking for a quick tool to manage overwhelming anxiety.
• Anyone needing a simple, fast “pattern interrupt” for a racing mind.

Scientific Effectiveness & References

This is an evidence-informed skills trainer. Grounding techniques are a foundational skill in many therapies, including Dialectical Behavior Therapy (DBT) and trauma-focused therapies, for managing acute distress.

• Linehan, M. M. (2014). DBT Skills Training Manual (2nd ed.). Guilford Press.
• Najavits, L. M. (2002). Seeking Safety: A Treatment Manual for PTSD and Substance Abuse. Guilford Press.