Grounding is an effective technique for diffusing strong emotions and stressful situations by fixing the attention elsewhere. Typically, through breathing exercises or engaging the senses, grounding helps to refocus attention on the present moment.
In addition to everyday stress, grounding techniques can benefit those of us who are experiencing conditions such as PTSD, dissociation, panic attacks, or anxiety, as it enables us to step away from flashbacks, unwanted memories, and negative or challenging emotions.
During times of emotional distress, or when experiencing flashbacks or panic attacks, emotions overpower your thoughts and physical responses. Focusing on the present with grounding techniques can interrupt the body’s response and return your thoughts and feelings to normal.
As you read through the techniques, keep these expert-recommended tips in mind to increase their effectiveness:
3 Tips to Make the Most of Your Grounding Practice
- Practice Makes Perfect: Getting familiar with the techniques when you aren’t experiencing emotional distress can make coping easier and more effective in intense moments.
- Keep it Impersonal: When you are grounding yourself by describing your environment, for example, concentrate on the facts rather than how you feel about them.
- Check In With Yourself: To get an idea of how the technique is working for you, try rating your distress as a number between 1 and 10 before and after a grounding exercise.
30 Grounding Techniques to Combat Stress and Cultivate Calm
Grounding techniques come in all shapes and sizes but typically fall into three categories: physical, mental, and soothing. Here are 30 options to diffuse stress by helping you ground yourself in the present moment:
10 Physical Grounding Techniques
Shift your focus onto your body or environment with physical grounding techniques:
- Take deep breaths. Spend 5-7 minutes breathing slowly. You can repeat “in” on your inhale and “out” on your exhale if you like or follow a specific breathing pattern (such as 4-7-8 or box breathing). Many find that putting one hand on their abdomen and the other on their chest is helpful.
- Try “earthing.” Get outside, remove your shoes, and feel the grass, dirt, or sand between your toes. You can also sit in the grass, at the base of a tree, on a bench or chair, and let the peaceful atmosphere of nature wash over you. Sitting or lying on the floor for a few minutes can help if you can’t make it outdoors.
- Place your hands under running water. Notice how the temperature feels on each part of your hand. Start with hot water, then switch to cold. Next time, try cold water before hot. Does one feel different than the other?
- Move your body. Get physical with stretching, exercising, or even some light cleaning. Some examples include stretching different muscle groups, dancing, jumping jacks, running or marching in place, or cleaning up a small area of your home or workspace.
- Pick up or touch items near you. Are they soft or hard, light or heavy, smooth or rough? Crystals and gems are popular, but you can choose whatever you have on hand.
- Take a short walk. Concentrate on your steps. You can focus on the feeling of your foot touching the ground and raising it again, or simply count each step. Or, if you are in nature, pay attention to your environment.
- Hold a piece of ice. Note the initial feeling. How long until it starts to melt? Pay attention to how it feels on your palm and fingertips.
- Savor a scent. Inhale a pleasing scent (whether a flower, herbs or spices, scented soap, or fragrant candle) and note the qualities you enjoy most.
- Check in with your body. Take an inventory of each part of your body from head to toe. Notice the weight of your hair on your forehead, your shirt on your shoulders, your arms at your sides, your heartbeat, whether you feel full or hungry, and the feeling of your legs as you sit or stand. You can also clench your fist to hold onto the feelings and then release your fist to let them go or try progressive muscle relaxation.
- Listen to your surroundings. Identify the sounds around you. For example, birds chirping, dogs barking, traffic noise, or people talking. Let the sounds in your environment remind you where you are.
10 Mental Grounding Techniques
Distract your mind with these mental grounding techniques:
- Do some math. Counting backward from 100 is popular, or you can count to 100 using only even numbers. Try choosing a number and then find five ways to make it in your head (for example, 24; 6 x 4, 12+12, 25 – 11, 72 divided by 3, or 18+2+4) or run through a times table.
- Categorize things. Pick three random categories, such as movies, food, and animals, and name as many as you can for each one. Spend a few minutes on each category.
- Scan your surroundings. Focus on your surroundings and note what you see. Use each of the five senses to provide as much detail as possible. You can also perform this exercise when focusing on a single object.
- Use an anchoring statement. Make a statement about yourself and your surroundings to anchor yourself where you are. For example, “My name is _. I am _ years old. I live in _. It is 11:25 am. I am sitting at my desk at work. I am starting to get hungry. I will eat my avocado egg salad bowl for lunch.”
- Narrate the process. Choose an activity you enjoy and know how to do well, such as how to play your favorite tune on the guitar, how to make your go-to dinner recipe, or even how to change a tire. Mentally describe each step in detail, as if you were giving someone a real-life lesson.
- Leave the painful feelings behind. Visualize yourself getting rid of your distressing feelings by gathering them together in a ball and putting them in a box or walking, swimming, or jogging away from them. You can also visualize yourself turning down an emotional dial, just as you would turn down the volume if you didn’t like the song playing on the radio or a show on TV.
- Recite something. Repeat the lines of a favorite poem, song, Bible verse, or book passage you know by heart. If you choose to recite it aloud, focus on the shape of each word on your lips or mouth. If you recite it silently, picture each word as it would appear on a page.
- Imagine yourself in a safe place. Visualize yourself in your favorite place or an ideal spot, somewhere that makes you feel safe and relaxed. Using your five senses, focus on the details. Nothing is too small. Spend 5-10 minutes there, soaking up all it offers.
- Play a memory game. Look at a photograph or picture for 5-10 seconds. The “busier” the image, the better. Then, place it facedown and mentally list as many details as you remember, or you can try to recreate the scene in your mind.
- Have a good laugh. Watch a funny animal video or a clip from a comedian or TV show you enjoy or make up your own silly joke. You could also add a funny caption to a photo and make your own meme. (You don’t have to share it!).
10 Soothing Grounding Techniques
Comfort your mind, body, and soul with these soothing grounding techniques:
- Identify your favorite things. Take some time to list your three favorite things in different categories: plants, foods, movies, songs, books, places, and activities, for example. You can also make a list of things you are grateful for.
- Picture the face of someone you love. Visualize someone who has positively impacted your life. Picture the details of their face or think of what their voice sounds like. What would they say to you at this moment? Try to imagine their kind words of support.
- Visualize yourself doing something you love. Picture yourself performing your favorite (comforting) activity, such as taking a hot bath, vegging out on the couch, exploring a new trail, cozying up with a loved one, or looking at stars in the night sky.
- Practice self-compassion. Repeat kind and loving phrases to yourself out loud or silently. Some examples are “You’re doing your best. Your best is enough,” “I am safe/lovable/strong and courageous,” and “This too shall pass.” It can help to place your hand over your heart as you say it.
- Sit with your pet. If you’re at home, spend some time with your pet. Pet them, hold them, or study their markings and/or characteristics. If you’re away, picture them as if they were with you, think of your favorite things about them, or imagine how they would comfort you if they were there.
- Find your joy. What brings you joy? Make a list of everything you can think of. Take time to visualize each one.
- Plan an activity. Choose an activity to do by yourself, with a friend, or loved one. Plan out the necessary steps and details, such as when you’ll go, what you’ll wear, and how you’ll get there.
- Take hold of something comforting. Grab your favorite blanket, t-shirt, or crystal, and pay attention to how it feels against your skin. You can also put on your favorite fuzzy sweater, scarf, or socks.
- Get lost in music. Listen to your favorite song. Try to pretend you are listening to it for the first time and note the way it makes you feel. Pay special attention to the lyrics (if there are any) or the melody. You can also check out some healing solfeggio frequencies or ambient sounds.
- Hug it out. Find someone you care about and ask for a hug or wrap your arms around yourself and squeeze! Hugs are a powerful way to self-soothe and are proven effective whether hugging yourself or someone else.
Keep in mind that very intense emotions may require the use of a combination of grounding strategies to help you return to the present and keep you there. Stay patient, don’t give up, and you’ll find what options work best for you.
Whether dealing with a stressful day or something more serious, grounding exercises can help you refocus your strong emotions on the present moment and bring your thoughts and feelings back to a calm, relaxed state.
References:
- Caporuscio, J. (February 14, 2023). Grounding Techniques: Step-by-step guide and instructions. Medical News Today. https://www.medicalnewstoday.com/articles/grounding-techniques
- Nazish, N. (August 27, 2021). 10 Simple Grounding Techniques to Calm Anxiety. Forbes. https://www.forbes.com/sites/nomanazish/2021/08/27/10-simple-grounding-techniques-to-calm-anxiety/?sh=116bb1c4446a
- Raypole, C. (January 29, 2024.) 30 Grounding Techniques to Quiet Distressing Thoughts. Healthline. https://www.healthline.com/health/grounding-techniques
IMBALANCED 