Grounding Through Colours

Staying present is one of the foundations of Acceptance and Commitment Therapy (ACT), as highlighted in the Hexaflex model. But in moments of sensory overstimulation, intense emotions, distressing thoughts, or uncomfortable physical sensations—like feelings of panic—it can be difficult to anchor ourselves in the present.

One grounding technique I learned from a client involves using colours to regain focus. When feeling overwhelmed, they would scan their surroundings and identify objects in the order of the rainbow:
🔴 A red plant pot
🟠 An orange pen
🟡 A yellow poster...
...and so on, moving through ROYGBIV 🌈

This strategy helps shift attention away from distressing thoughts and back to the present moment, creating space for emotional regulation and clearer thinking. From this grounded state, we’re better equipped to respond to challenges rather than react to them.

Disclaimer: This post is for educational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. If you're struggling with your mental health, please reach out to a qualified professional or seek support from a trusted source.

Source:

Hayes, S. C., Strosahl, K., & Wilson, K. G. (1999). Acceptance and Commitment Therapy: An Experiential Approach to Behavior Change. Guilford Press.

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