Grounding Techniques
Physical Grounding Techniques (Using your body & senses)
- 5-4-3-2-1 Technique
- Identify: 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
- Cold Water Splash or Ice Holding
- Splash cold water on your face or hold an ice cube in your hand. Focus on the sensation,
- Feet on the Ground
- Sit or stand still. Feel the contact of your feet with the ground. Press them down gently.
- Body Scan
- Notice sensations from head to toe. Tension, temperature, textures — just observe.
- Hold a Textured Object
- A stone, a fuzzy cloth, or even a stress ball. Focus all your attention on how it feels.
- Intentional Movement
- Stretch, jump, stomp your feet, or walk slowly and mindfully — narrating each action.
Cognitive/Mental Grounding Techniques
- Name Categories
- Name as many animals, book titles, or cities as you can — whatever keeps your brain engaged.
- Describe Your Surroundings
- Out loud or in your mind, describe your environment in detail: colors, layout, sounds.
- Math or Spelling Tasks
- Count backward from 100 in 7s, or spell your full name backwards.
- Affirming Statements
- “I am safe. This feeling is temporary. I am in control.” Repeat until it feels anchoring.
- Use a Grounding Script
- Write and read a personalized reminder:
“I’m feeling overwhelmed right now, but I am safe. I’m in [location]. The date is [today]. I will get through this.”
Creative Grounding Techniques
- Draw or Doodle
- Even repetitive patterns or coloring can help regulate your nervous system.
- Play a Song You Know by Heart
- Sing along, focusing on the lyrics and melody.
- Write Down What You’re Feeling
- Try writing “I feel…” statements without censoring yourself.
- Visualize a Safe Place
- Imagine a space where you feel completely calm — use sensory details to bring it to life.
Anxiety Regulation Tools
(To manage ongoing anxiety or calm down in the moment)
More Tools:
- Box Breathing (4-4-4-4)
- Inhale 4 sec → Hold 4 → Exhale 4 → Hold 4
- Extended Exhale Breathing
- Inhale 4 sec → Exhale 6–8 sec (activates parasympathetic system)
- Humming
Inhale deeply → Exhale slowly while humming (stimulates vagus nerve)
- Name the anxiety (e.g., “This is performance anxiety”)
- Reality-check questions:
- “What’s the worst that could happen?”
- “Is this fear based on the present or the past?”