Grounding techniques to manage anxiety and stress
Grounding helps interrupt overwhelming thoughts and feelings by reconnecting you to the present. It’s commonly used to manage anxiety, PTSD, and emotional distress. Like mindfulness, it brings your attention to what’s happening right now, helping your body and mind feel safer. My favourite is lying down and having some time - out listening to an MP3 with hypnosis, this includes a body scan (physical grounding, deep relaxation, focusing and soothing techniques) however sometimes minds race too much to tolerate that. Or you may not have time to stop, and lie down so here are some other ideas.
Physical Grounding Techniques
1. Hands in Water – Focus on the temperature and sensation of warm and cold water on your skin.
2. Touch Nearby Objects – Notice the texture, temperature, and colour. Be specific (e.g., navy, emerald).
3. Deep Breathing – Inhale and exhale slowly, noticing the movement of your breath.
4. Savour Food or Drink – Take small sips or bites, paying close attention to the taste and texture.
5. Take a Walk – Count your steps or focus on the rhythm of your movement.
6. Hold Ice – Notice the sensations as it melts in your hand.
7. Smell Something Pleasant – Focus on a scent like tea, herbs, or a favourite candle.
8. Move Your Body – Try simple stretches or movements like jumping or walking in place.
9. Tune Into Sounds – Notice the different noises around you.
10. Body Awareness – Focus on how your body feels, from your heartbeat to your feet on the floor.
11. 5-4-3-2-1 Method – Identify:
• 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
Mental Grounding Techniques
12. List Categories Alphabetically –from a chosen category (e.g., foods, animals).
13. Use Numbers – Count backwards or recite times tables.
14. Recite a Poem or Song – Focus on the words or the way they sound – recite it backwards
15. Make Yourself Laugh – Think of something silly or watch something funny.
16. Anchoring Statement – Remind yourself of the facts: your name, location, time, and date.
17. Visualise a Task – Imagine doing something familiar step by step.
18. Imagine Letting Go – Visualise putting your worries in a box or changing the channel in your mind.
Soothing Grounding Techniques
19. Picture Someone You Love – Imagine their face or voice encouraging you.
20. Practice Self-Kindness – Repeat kind phrases like, “This is hard, but I’m doing my best.”
21. Spend Time with a Pet – Focus on their texture, sound, or presence.
22. List Your Favourites – Name your favourite foods, songs, places, etc.
23. Visualise Your Happy Place – Imagine the sights, sounds, and smells of a place you love.
24. Plan Something Nice – Think about the details of an upcoming activity.
25. List Positive Things – Name a few things that bring you joy.
26. Listen to Music – Really focus on the melody, lyrics, and how it makes you feel.