What is a grounding technique?

A grounding technique is a practice that provides a sense of stability and calm when you feel yourself losing control. When you’re feeling overwhelmed by stress, anxiety, panic, or difficult emotions, you can become disconnected from your body, your surroundings and the situation that you are in. Grounding techniques help bring you back to reality,

Do grounding techniques actually work?

Yes! Grounding techniques work, but effectiveness that each has varies from person to person. It is recommended to try out different grounding techniques to find out which ones work best for you.

Factors affecting the effectiveness of grounding techniques

Individual Differences: What works for one person may not work for another. It’s important to experiment with different techniques to find what resonates with you.
Severity of Anxiety: Grounding techniques are often most effective for mild to moderate anxiety. For severe anxiety or panic disorders, they may be helpful as part of a broader treatment plan that includes therapy and/or medication.
Practice and Consistency: Like any skill, grounding techniques become more effective with practice. The more you use them, the easier it will be to access them in moments of need.
Underlying Issues: Grounding techniques can help manage symptoms, but they don’t necessarily address the underlying causes of anxiety or stress. It’s important to address any underlying issues through therapy or other appropriate interventions.

Here are 44 grounding techniques that you can try

1. Breathing & Body Awareness

Take slow, deep breaths and focus on your breath.
Do a breathing exercise, like box breathing.
Notice the rise and fall of your chest as you breathe.
Stretch your body and notice each movement.
Focus on the feeling of your feet on the ground.
Squeeze your fists, then release.
Progressively relax your muscles, like starting with the head or feet
Try a simple yoga pose.

2. Sensory Grounding

Name five things you can see around you.
Touch a textured object and describe it in detail.
Hold an ice cube and notice the sensation.
Smell something pleasant, like essential oils or coffee.
Sip a hot or cold drink slowly, savoring each taste.
Run your hands under cool or warm water.
Clap your hands and listen to the sound.
Tap your fingers on a table.
Hold a comforting object, like a blanket.
Try a “grounding stone” you keep in your pocket.
Color in a coloring book.

3. Mindful Observation & Visualization

Describe your surroundings in detail.
Take a mindful walk, noticing each step.
Look at a photo that makes you happy.
Visualize a stop sign and tell yourself to pause.
Try a visualization exercise, like imagining roots growing from your feet.
Visualize of a protective bubble around you.
Visualize somewhere you would consider to a safe place.

4. Cognitive & Mental Engagement

Count backward from 100 by sevens.
Repeat a positive affirmation out loud.
Repeat your full name, age, and where you are.
Write down your thoughts in a journal.
Make a list of places you want to visit.
Make a list of things that make you laugh.
Make a gratitude jar and add a note.
Organize a small area, like a drawer.

5. Creative & Expressive Activities

Draw or doodle on paper.
Play with a fidget toy or stress ball.
Hum a tune or sing softly.
Listen to calming music.
Listen to a podcast or audiobook.

6. Self-Compassion & Reassurance

Look at yourself in the mirror and smile.
Repeat a calming word or phrase.
Remind yourself: “I am safe in this moment.”

7. Multi-Sensory & Combination Techniques

Try a “5-4-3-2-1” grounding exercise (5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste).
Try a gentle tapping exercise (EFT).