Grounding techniques
Do you ever feel like your head is racing, or your chest is tight and you’re floating somewhere just outside of yourself? If so, grounding techniques can really help. They are little tools or practices that help bring you back into your body, especially when anxiety, stress, or past trauma takes over.
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.
My biggest tip of all is to try and practise grounding techniques when you’re not in full-blown panic mode. Like any habit, it’s much easier to call on when you’re used to doing it, 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. Simple ask yourself…
Name 5 things you can see
Name 4 things you can feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
This should slowly help you 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. You can count to any number, just remember to take a longer breath on the ‘out’.
Blocking Out Noise
Sometimes, it’s not about tuning into something, it’s about tuning things out. Noise-cancelling earbuds or even just foam earplugs can help reduce the overwhelm when the world feels too loud. Whether you’re in a busy café or a crowded train, 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. It’s not about pretending everything’s fine, but offering yourself reassurance when you need it most. Try phrases like:
“I am safe right now.”
“This feeling will pass.”
“I can handle this moment.”
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 OK. 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 give it a go.
Meditation & Apps
If you want to go deeper, meditation can be a brilliant grounding technique. You don’t have to sit for hours either. Just try 5 minutes and see how you get on. 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 and reconnecting 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.
If you want any help finding the right technique or just a space to feel supported, I’m here.
With warmth,
Sian 🙏🏼
Inner Space Counselling