Grounding Techniques that Actually Work

When anxiety hits or your nervous system feels like it's on overload, grounding techniques can help bring you back to the present moment. Whether you're experiencing sensory overload, a panic attack, or intrusive thoughts, grounding is a simple and effective way to re-engage with your body and become more aware of your surroundings. And the best part? It doesn’t have to be complicated and can be done in just a few minutes.

Why Grounding Helps:

Grounding techniques work by shifting your focus away from distressing thoughts or feelings and redirecting it to the present. They help anchor your mind and body, calm your nervous system, and create a sense of safety. These strategies are especially useful for individuals managing anxiety, PTSD, sensory issues, or ADHD. Having these techniques in your mental health toolkit is a great way to practice self-care.

When to Use Grounding:

Grounding can be used any time, for people of any age, and for many purposes, including:

- During or after a panic attack
- When you feel dissociated or disconnected
- After receiving distressing news or experiencing a trigger
- During overstimulation or sensory overload
- As a daily tool to maintain emotional regulation

5 Grounding Techniques That Work:

Try any of these 5 grounding techniques - I've used them all and they really seem to help!

1. The 5-4-3-2-1 Technique:
      - Name 5 things you can see
      - 4 things you can touch
      - 3 things you can hear
      - 2 things you can smell
      - 1 thing you can taste

   

   This sensory-based exercise helps reconnect your brain to the present. It allows you enough time to return to a state of calm.

2. Cold Water Trick:
   Hold an ice cube, splash cold water on your face, or run cold water over your hands. It physically grounds your body, bringing you back to the present moment, and slows down racing thoughts. Bonus: It also helps wake you up!

   Alternative: if you're more of a warm water person, use the trick below.

   

3. Name What You See:
   This is similar to number 1, but without the restrictions on the order and topic. Here, you'll simply look around and describe your surroundings out loud. Label colors, shapes, or items to help ground your mind in the current environment.

   Alternative: if you need a change of pace, you can use another similar version, pictured below.

   

4. Use a Grounding Object:
   Keep a small item in your pocket (like a smooth stone, fidget, or textured item). Take it out when you're feeling out of sorts. As you hold it in your hands, focus on its shape, texture, and weight to stay anchored.

   Alternative: you can also attach a sensory sticker to the back of your phone and touch it as needed.

   

5. Breathing with Movement:
   Try box breathing (inhale 4, hold 4, exhale 4, hold 4) while moving your hands or tapping your feet to create a rhythm. This helps your brain reconnect to the present moment and grounds you in the process.

   Alternative: Try heart breathing if you're not into the rhythm aspect as much.

   

How to Know What Works for You:

Grounding isn’t one-size-fits-all. Try different techniques and pay attention to what your body responds to. Some people need tactile input, while others benefit more from movement or verbal repetition.

For example, we use number 4 and 5 above with our autistic daughter, which has helped manage several meltdowns. However, she would never allow us to use number 2 with her, so we stay away from that technique with her.

Build Your Own Grounding Kit:

One way to ensure you can engage in grounding techniques at any point in your day is to build your own grounding kit. Create a small kit to keep in your bag, desk, or nightstand. We have one for both of our kids that stays in their backpacks.

Include things like:

• A calming scent (essential oil roller or scented lotion)

• A grounding object (stone, fidget, textured fabric)

• A grounding card (printed instructions for a favorite technique)

• Breath mint, gum, or hard flavored candy (to engage taste and oral sensory input)

Other items can go in your kit too—the sky is the limit. It's all about finding what works for you and what helps reduce negative feelings, replacing them with a calm, grounded feeling.

Conclusion:

Grounding techniques are simple tools with big impact. You don’t have to wait until things feel out of control to use them—build them into your routine and daily regulation efforts. And if you need a little help getting started, check out some of the grounding tools I offer in my shop, created with busy, anxious, and neurodivergent people in mind. The Anxiety Coping Cards featured in this article are a huge hit!