35 grounding techniques that will bring you back to Earth

Have you ever been so anxious that your fingers start tingling or your heart starts pounding? Or been so caught up in a thought spiral that you can’t focus on a task? I know I have. And it sure is uncomfortable.

A natural response is to try to push away the anxiety. But if you’re like me, you may have found that rarely — if ever — actually works. A better way to cope? Grounding. In other words, doing something that helps “ground” you in the moment.

Research shows grounding techniques help bring us back to a calm, secure state by regulating our body’s nervous system.¹ They can also help by reminding us of the present when anxiety tries to pull us into the past or the future.²

Most grounding techniques are quick and easy to do in a variety of settings. Many can even be done discreetly in public.

Interest piqued? Keep reading for 35 simple ways to feel calmer.

Tools to help you stay in the moment

Grounding techniques generally fall into one of four categories:

• Sensory
• Breath-based
• Somatic
• Cognitive

See which ones appeal to you. Then experiment with them. You may find that one category tends to be more helpful than the others. Or that you benefit from using different kinds of techniques at the same time.

Sensory

Engaging with your senses can be an effective way to bring yourself back to the present moment and reduce stress.¹ Here are a few ways to do that organized by sense.

Smell

• Sniff a calming essential oil.
• Breathe in the scent of a pleasant-smelling candle.
• Inhale the aroma of a cup of herbal tea.

Touch

• Run your fingers along comforting fabrics or an object that evokes positive feelings.
• Splash cold water on your face.
• Hold a piece of ice.

Taste

• Eat a strongly flavored treat, like lemon candy or dark chocolate.
• Savor a meal that you truly enjoy.
• Chew a piece of peppermint or cinnamon gum.

Sound

• Choose from a playlist of mood-boosting songs.
• Listen to a soothing soundscape.
• Step outside and tune into the sounds in your environment.

Sight

• Look at your favorite piece of art.
• Pick a category — think “red” or “rectangular” — and identify everything in the room that’s in that category.
• Describe, in detail, an object within your field of vision.

The 5-4-3-2-1 method

Engage all your senses by naming 5 things you can see, 4 things you can hear, 3 things you can feel or touch, 2 things you can smell, and 1 thing you can taste.

Breathing-focused

Breathing-based grounding practices, also known as breathwork, can help improve mood and reduce stress, according to research.^1,4 Try one or more of these:

Box breathing: Breathe in for a count of 4. Hold for a count of 4. Breathe out for a count of 4. Hold for a count of 4. Repeat. Use the Slowing Your Breath meditation in the AbleTo app for visual guidance.

4-7-8 breathing: Breathe in for a count of 4. Hold for a count of 7. Breathe out for a count of 8.

Physiological sigh: Breathe in through the nose twice in quick succession. Then breathe out through the mouth.

Guided breathwork meditations: There are many ways to meditate using breathwork. Start with Learning to Breathe in the AbleTo app for an easy introduction.

Somatic

Somatic, or body-based, practices bring you into the present moment by connecting you with your body’s signals.¹ Here are 8 ways to ground into your body:

• Take a mindful walk.
• Shake your body to release anxiety, just like animals do.
• Exercise.
• Throw pillows on the ground or push hard against a wall. Note: This one is especially helpful for anger.
• Practice yoga or do some gentle stretching.
• Do a progressive muscle relaxation or body scan meditation.
• Focus on your peripheral vision to overcome the tunnel vision effect that can happen when you’re anxious.
• Stimulate both sides of your body using something like a butterfly hug: Cross your arms over your chest and alternate tapping each shoulder. This is a favorite of mine!
• Dance, with or without music.

Cognitive

Cognitive practices can help by offering concrete reminders of present circumstances.

Research suggests these strategies may be especially useful in cases of post-traumatic stress disorder, when trauma triggers flashbacks that cause a person to lose their connection to the here and now.^2,3 Some of these strategies also foster a sense of connection with yourself or others, which can increase your sense of safety.¹

Here are a few ways you can practice cognitive grounding:

• Describe your current situation. State your name, date, and details of your surroundings.
• Think through the instructions for a routine task.
• Mentally list your favorite movies, songs, places or books.
• Count backwards by certain intervals, like from 100 by 7s.
• Chat with a loved one.
• Speak kindly to yourself, like you would to a friend.

Getting grounded

When you’ve figured out which grounding techniques are most useful for you, practice them regularly. The more that you use them — even when you’re not feeling anxious — the more likely you’ll remember to use them when the need arises.

Don’t be discouraged if you don’t see improvement right away. Your anxiety response likely developed over the course of years.² So be prepared to give these techniques some time and repetition to counter those effects.

Sources

1. Lisowska K. Ways of coping with stress in (no)increased risk situations: examples of effective ways of proceeding. Med Sci Pulse. 2024;18(2):53-59. doi:10.5604/01.3001.0054.6845

2. Berberat PD. The benefits of grounding strategies in emotion and arousal regulation. Mental Health & Human Resilience International Journal. 2023;7(2):1-6. doi:10.23880/mhrij-16000233

3. Mansoor I. Feeling safe: A comprehensive systematic literature review of psychiatric disorders through the lens of polyvagal theory. Life and Science. 2024;5(3):10. doi:10.37185/Lns.1.1.453

4. Balban MY, Neri E, Kogon MM, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895