When anxiety hits, it can feel like your mind is racing, your body is tense, and you’re disconnected from the present moment. Whether you’re dealing with stress, trauma, or overwhelming emotions, grounding techniques can help you feel more centered.
Grounding is a way to anchor yourself in the here and now. It’s about gently shifting your focus away from distressing thoughts or sensations and reconnecting with your body, your surroundings, and your breath.
In this post, we’ll explore what grounding techniques are, why they work, and how you can use them in everyday life.
What Are Grounding Techniques?
Grounding techniques are coping strategies that help you detach from emotional pain, anxiety, or flashbacks. They work by engaging your senses, redirecting your attention, and calming your nervous system.
These techniques are especially helpful for:
- Anxiety and panic attacks
- Trauma and PTSD
- Dissociation or feeling “numb”
- Overwhelming emotions
Importantly, grounding doesn’t erase what you’re feeling—it helps you feel safe enough to manage it. You can learn more about how grounding supports trauma recovery from Brandeis University.
Types of Grounding Techniques
Let’s look at some practical strategies you can try. You don’t need to do them all, just find what feels right for you.
1. Physical Grounding
These techniques use your body and senses to bring you back to the present.
- 5-4-3-2-1 Technique:
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This is a widely recommended method by Harvard Health. - Hold an object:
Choose something with texture—like a stone, fabric, or stress ball—and focus on how it feels in your hand. - Walk barefoot:
Feel the ground beneath your feet. Notice the temperature, texture, and pressure.
2. Mental Grounding
Next, these techniques engage your mind and help redirect your thoughts.
- Count backwards from 100 by 3s
- Name all the colors you see around you
- Recite a poem, song lyrics, or a mantra you know by heart
3. Breathing Techniques
Finally, breath is a powerful anchor.
- Box breathing:
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat. - Cyclic sighing:
A technique shown to reduce anxiety in just five minutes a day. Read about it in Stanford Medicine’s research.
How to Use Grounding in Daily Life
Grounding isn’t just for moments of crisis. In fact, you can use it:
- Before a stressful meeting or conversation
- When you feel overwhelmed by social media or news
- During transitions (waking up, going to bed, commuting)
- As part of your self-care routine
For instance, try practicing one grounding technique each day. Over time, you’ll build a toolkit you can rely on when you need it most.
A Gentle Reminder
It’s important to remember that grounding is not about ignoring your feelings—it’s about creating space to feel safe while you navigate them. If you’re struggling with anxiety, emotional overwhelm, or any challenging emotion, you don’t have to go through it alone. Therapy can help you explore these tools more deeply and find what works best for you.
Interested in Learning More?
If you’d like support in building your emotional resilience, I’m here to help. Feel free to reach out or schedule a consultation.
Free Virtual Consultation
Therapy can be a safe space to work on having a more mindful approach our inner experience. If this post resonated, and you find that cognitive distortions are affecting your well-being feel free to reach out to schedule a FREE consultation.
