What Is Grounding?

Grounding is a set of techniques used to bring ourselves back to the present when faced with overwhelming or distressing emotions. It was created to promote a sense of calm by focusing on the immediate environment and one’s physical sensations.

Grounding can be helpful during moments of heightened anxiety, such as when feeling overwhelmed by past memories, anticipating future stressors, feeling detached or disoriented, or experiencing a panic attack. It can also simply serve as a valuable part of your daily routine. However, if you have been diagnosed with or are experiencing panic attacks, it is best to get skilled medical care.

How does grounding work?

Grounding works by teaching a person to focus on the present moment, shifting focus away from distressing thoughts and feelings.

What are the benefits of grounding?

• Grounding can help regulate emotions by focusing on sensory experiences in the immediate environment.
• Sensory-based grounding techniques can activate reward centers in the brain, promoting comfort and safety, which can help foster a sense of inner calm.
• Consistent practice of grounding techniques can build resilience and provide one reliable tool for managing stress (there are others.)
• Grounding can improve mood, enhance sleep, and reduce stress and anxiety.

Grounding Techniques

Physical Grounding Techniques - These techniques use the five senses or tangible objects that can be touched, which can help us move through distress. For example:

• Hold a piece of ice. The sudden cold of ice can snap us out of anxiety, back to the present. What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?
• Touch something comforting. Find an object with a texture that brings comfort or joy, such as a soft blanket, a polished stone, or a piece of jewelry. Notice the sensations while holding this object.
• Feel your feet on the ground. Whether you’re sitting or standing, press your feet down firmly, feeling the ground beneath you, and experience an immediate connection to the present moment and the space you are in.
• The 5-4-3-2-1 Method - This is a powerful technique and a way of interacting with your senses. Note:
  • What are five things you see?
  • What are four things you hear?
  • What are three things you can touch or feel?
  • What are two things you can smell?
  • What is one thing you can taste?
• Savor a food or drink. Take small bites of a food or sips of a beverage you enjoy, letting yourself fully taste it. Think about how it tastes and smells and the flavors and textures that linger on your tongue.
• Take a short walk. Concentrate on your steps, noticing the rhythm of your footsteps and how it feels to put one foot on the ground and then lift it again.

Mental Grounding Techniques. These are mental exercises or distractions that aim to reframe our minds, redirecting us away from upsetting thoughts and feelings.

• Describe your surroundings. Take a few minutes to look around and describe what you see. Try to use as many of your five senses as possible and be as detailed as you can.
• Imagine storing your feelings in a box. Imagine filling a box with all your upsetting thoughts and negative feelings. Visualize yourself gathering all those upsetting emotions and locking the box securely. The idea is not to stuff your emotions for good, but instead, to contain them until you feel ready to revisit them.
• Visualize a safe, calming place. Visualize somewhere you feel calm, happy, safe, and secure. It helps to imagine your safe space before you’re in the midst of a moment of anxiety.
• Play a mental category game. Choose a broad category, and list as many things that fall under it as you can. For example, you can choose cars, ice cream flavors, holiday movies, or anything you enjoy.
• Use affirmations. Gentle reminders such as “I am safe,” or “This will pass,” can help calm anxiety. It’s helpful to practice your chosen affirmations regularly so your mind is used to hearing them. Practicing them daily can increase your overall feelings of well-being.

Soothing Grounding Techniques. A mix of both physical and mental grounding techniques can help us feel more at ease:

• Practice self-kindness. Repeat kind, compassionate phrases to yourself, such as:
  • “You’re having a rough time, but you’ll make it through.”
  • “You’re strong, and you can move through this difficult time.”
  • “You’re trying hard and doing your best.”
• Sit or lie down with your pet. Cuddling with your pet, if you have one, can be very effective for relieving stress and anxiety. Focus on how their fur feels and what comes to mind as you pet them.
• Listen to music. Put on your favorite song, music, or sounds you find calming. Pay attention to the parts that stand out the most for you. What sensations do you notice?
• Watch a funny video. If you have a favorite go-to comedy or YouTube video, take a few minutes and watch it! Laughing is a great release. It can help you feel lighter and more relaxed.

Summing it up

When faced with distressing thoughts and feelings. Practicing grounding techniques can help anchor us in the present moment. When practiced regularly, grounding can improve mood, build resilience, decrease anxiety and stress, and improve our overall feelings of well-being.

Want to go deeper? Start a session with Anne or another licensed counselor today, available 24/7 in the Counslr app!

The practice of grounding is widespread and has proven to be beneficial for many people worldwide. However, if any of these techniques feel uncomfortable, distressing, or overly unpleasant—or if they lead to increased anxiety, depression, or other negative mental or physical side effects—refrain from engaging in these activities. In addition, do not hesitate to seek professional mental health help to guide you.

The resources in this Wellness Toolkit are for informational purposes only and should never replace advice from your medical or mental health professionals. If you are in a life-threatening situation, call 988 or contact emergency services immediately.