Grounding techniques

Simple ways to reconnect when life feels overwhelming

Do you ever feel like your head is racing, or your chest is tight and you’re floating somewhere just outside yourself? If so, grounding techniques can really help. They’re little tools or practices that help bring you back into your body, into the moment and into a sense of safety, especially when anxiety, stress, or past trauma pulls you away from the present.

When grounding might come in handy

These techniques can be a lifeline during high-stress situations, like going to a party where you don’t know anyone, or facing something that triggers old memories. They can also be useful when your mind keeps looping around worries, or when you’re revisiting painful or traumatic experiences. 

And here is the number on recommendation… try to practise grounding techniques when you’re not in full-blown panic mode. Like any helpful habit, it’s much easier to call on when it’s familiar, so practising when you’re calm can make a big difference.

So what actually helps?

Everyone’s different, so it’s worth trying a few things to see what clicks. Here are some gentle ideas to get you started:

5-4-3-2-1 Senses Exercise

This is a classic grounding exercise that works with your five senses. Name:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste
  

  It helps draw your attention back to your surroundings and slow down that racing mind. Try not to get too distracted if you forget which order to do things in. It’s just about being in the present.
  
  

Box Breathing

This one’s simple but powerful. Breathe in for 4 seconds, hold for 4, breathe out for 4, and hold for 4. Imagine tracing the sides of a square as you go. It can be especially helpful in moments of panic or overwhelm.

Breathing Techniques (beyond box breathing)

Try lengthening your out-breath (in for 4, out for 6), or belly breathing (letting your stomach rise and fall with each breath). Both help signal safety to your nervous system.

Blocking Out Noise

Sometimes, it’s not about tuning into something, it’s about tuning things out. Noise-cancelling earbuds or even simple foam earplugs can help reduce the overwhelm when the world feels too loud. Whether you’re in a busy café, a crowded train, or just need a break from background noise at home, creating a little quiet bubble around you can feel incredibly grounding.

Walking Around Barefoot

Yes, really. If you’re somewhere safe and comfortable, take your shoes off and notice how your feet feel on the ground. The temperature, texture, pressure. Connecting with the earth, even if it’s just your living room floor, can help ground your energy. 

Affirmations

Speaking kindly to yourself can be deeply grounding. Try phrases like:

• “I am safe right now.”

• “This feeling will pass.”

• “I can handle this moment.”
  
  It’s not about pretending everything’s fine, but offering yourself reassurance when you need it most.
  
  

Listening to Music

Pop on a song you love and really listen. Let the sound fill your head. Focus on the instruments, the rhythm, or the lyrics. Music has a way of cutting through noise, both internal and external.

Feet on the Ground

Sit or stand and press your feet firmly into the floor. Notice the support beneath you. Feel the connection. It can be a quiet but powerful reminder that you’re here, and you’re okay. This is really easy and discrete to do, so great if you are in the middle of a meeting or first date. 

Tense and Release

Progressive muscle relaxation, or just clenching and then relaxing your hands, shoulders, or jaw, can help release some of that tension you didn’t realise you were holding. It can also be a good way of releasing tension if you can’t sleep. Start at your toes and work your way up - clench and release. 

Giving Yourself a Hug

Wrap your arms around your shoulders or your waist and squeeze gently. It might feel silly at first, but your body doesn’t know the difference between your own hug and someone else’s. It still gets the message: I’m safe. I’m cared for.

Meditation & Apps

If you want to go deeper, meditation can be a beautiful grounding tool. If you don’t have to sit for hours, try 5 minutes. Apps like Insight Timer, Headspace, and Calm have free meditations that are perfect for beginners (and not-so-beginners).

In a nutshell…

Grounding is about slowing down, reconnecting, and finding a sense of stability when things feel wobbly. There’s no right or wrong way, it’s about what works for you. Try a few. Practise when you’re calm. And when you need them most, these tools will be there, waiting for you like a steady hand to hold.

Want help finding the right technique for you? Or just a space to feel seen and supported? I’m here.

With warmth,

Sian 🙏🏼

Inner Space Counselling