Six Types of Grounding Exercises for Intense Emotions

When we’re in the midst of anxiety, a flashback, or a panic attack, our frontal lobes often refuse to cooperate. It can feel impossible to focus or think clearly, and sometimes our thoughts race so quickly and become so jumbled that we can’t keep up. Everything around us may seem foggy, or we might realize after a conversation that we have no idea what was just said. Sometimes we feel paralyzed or frozen, unable to move or speak. This can also happen when we experience overwhelming emotions—like abandonment, hurt, hopelessness, fear, or despair.

Grounding techniques are excellent tools for these situations and can be used anywhere. By bringing our awareness and body back to the present moment, we give our brain space to calm down and feel a bit more focused—at least enough to explain what’s happening, ask for help, or figure out what to do next. There are many different grounding methods, which is what makes this technique so wonderful—even if the exercises below don’t work for you, there are plenty of others to try until you find what helps you most. You can also create your own grounding technique by discovering what helps you focus your feelings and return to the present moment.

Here are some of my favorite grounding techniques, divided into several categories:

Self-Soothing

• Take a shower or bath. Focus on each step as you prepare, noticing every small detail—what does your hand feel when you touch the doorknob or faucet? How do you determine the right water temperature? Pay attention to the sensations of water on your body, the temperature, the sounds, and how your muscles feel.
• Find a grounding object that attracts you. This could be a smooth stone, a polished piece of glass, a ball of yarn with a comforting texture, a small figurine, or anything that brings good memories. Carry it with you and take it out when you need to ground yourself. Notice and mentally describe every detail as you touch it, focusing on the sensations.
• Make a cup of tea, coffee, or hot chocolate. Perform each action mindfully, noticing every movement your body makes—your fingers gripping the kettle, your palm feeling the cold faucet, the kettle getting heavier as it fills. When your drink is ready, take small sips slowly, settling into a cozy spot.

Notice Your Five Senses

• Find a familiar scent (perfume, soap, lotion, tea, essential oils, etc.) and make it a habit to inhale this scent every morning, before bed, or at another set time. Carry it with you and breathe it in whenever you need to ground yourself, combining this with deep, slow breathing.
• Put on your favorite clothing—socks, a favorite sweater, or a soft, comfortable t-shirt. Notice the texture, color, and smell. A blanket or throw works well for this too.
• Wrap yourself tightly in a blanket. Hug yourself tightly or ask someone to hug you. Rub your arms and legs, moving from feet to hips and from shoulders to wrists.

Use Your Body

• Notice how your feet feel on the floor. Stand and “root” your feet into the ground, take off your shoes, and press each foot into the floor, imagining your legs as the foundation of a sturdy building. Feel the ground beneath you and the pull of gravity. You can also do this sitting or lying down.
• Literally ground yourself. Lie down on the floor. Quickly scan your body to notice where it touches the floor, which parts feel pressure, texture, or temperature. Notice any vibrations in the house. You can place a speaker on the floor and feel its vibrations.
• Move! Shake your legs, paying attention to the sensations as each leg moves separately. Try moving one leg while keeping the rest of your body still. Do the same with your fingers, feeling the strength, tension, and relaxation in your muscles.
• Rhythm. Tap your foot on the floor, find an object that makes a soft sound, tap your fingers on a table or gently on glass or another surface. Find a pleasant sound, create a rhythm, and repeat it, focusing on the beginning and end of each sound you make.
• Engage in an activity that uses your whole body. Go outside and pull weeds, try knitting, play with kinetic sand or clay, or do anything that involves fine motor skills. Wash dishes, paying attention to the physical sensations. Fold laundry into neat stacks.

Observe Your Surroundings

• Go outside (or find a window to look through) and pick any object. Notice as many details as possible. For example, if you choose a tree, observe how the light falls on it, where the branches cast shadows, how many branches there are, whether there are buds or leaves, the texture of the trunk, whether the branches are straight or curved, and the shape of the leaves.
• Walk slowly through your space, noticing each time your foot touches the ground. Notice which part of your foot lands first and where you feel pressure. Notice how your foot lifts off and the moment you balance on one foot before stepping again.
• Find something nearby with a pattern and try to draw it on paper. For example, sketch the arrangement of ceiling tiles, copy a carpet pattern, or trace the rings in a wooden table.
• Describe the room you’re in, out loud or to yourself. If the room is too big or cluttered, pick a small area or object—like a bookshelf—and note all its corners, colors, light and shadows, texture, and shape.
• If you’re in a public place, look at the people around you and try to notice details about their appearance. What color are their shoes? Who is wearing jackets? Does anyone have an umbrella or briefcase? What do their hairstyles look like?

Distract Your Mind

• Add seven to zero repeatedly (or any other interval): zero, seven, fourteen, twenty-one, twenty-eight, and so on.
• Play “guess the profession.” Look at people around you and try to guess their jobs or where they’re going.
• Think about today. Remind yourself of the date, day of the week, month, year, time of day, and where you are. Remind yourself that you are in this moment, not the past, and that you are safe. Notice the season, look at the sky, and say the address where you are.
• Play the “Categories” game with yourself: pick a category (colors, animals, foods) and try to name at least 10 items in that category. You can also use the alphabet and try to name an item for each letter, starting with A, B, C, and so on.
• Pick a shape (triangle, circle, square) and try to find all objects of that shape around you. You can do the same with colors—find everything green in the room, for example.

Breathe

• Breathe deeply. Place one hand on your stomach and the other on your chest. Inhale slowly and deeply into your belly, so the hand on your stomach rises as if you’re inflating a balloon. Try to keep the hand on your chest still, breathing only with your belly. Exhale slowly, feeling your hand lower as if the balloon is deflating.
• 4-7-8 Breathing: Inhale slowly to a count of four. Hold your breath for seven seconds. Then, gently exhale for eight seconds. Repeat as many times as is comfortable. (Note: Everyone’s body and lung capacity are different. If this specific count doesn’t work for you, adjust the intervals to what feels right. The idea is to follow a set pattern and slow your breathing.)

Important Note: Grounding techniques are not meant to get rid of unwanted emotions or to disconnect from your experiences. Instead, they help you find the resources to endure certain experiences and emotions while staying present in your body and in the moment. It’s important to discuss these states with a therapist or mental health professional, especially if you notice that panic attacks, flashbacks, or dissociation are becoming frequent.