Grounding Techniques

Grounding techniques are simple yet powerful tools used to bring you back to the present moment when you’re feeling anxious, stressed, or overwhelmed by focusing on your surroundings. They are practical, easy-to-use strategies that can be practiced anywhere, anytime. Read below for our step-by-step guides to some popular grounding techniques. You can also visit our pages on Breathing Exercises and Relaxation Exercises for guides to using other coping strategies.

  • Focus on your surroundings and find:

    • 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 exercise uses your senses to bring attention to the present moment.

  • Change your physical state quickly.

    • Hold an ice cube

    • Splash cold water on your face

    • Step outside into fresh air

    • Hold a warm mug

    Sudden temperature changes can help reset your nervous system when it is stressed.

  • Feel your connection to the ground beneath you.

    • Stand or sit with your feet flat on the floor

    • Press your heels and toes down gently

    • Notice the floor supporting you

    • Feel the steadiness of the floor

  • This technique helps you focus your mind on something neutral.
    Pick a category and name as many things as you can:

    • Animals that start with “C”

    • Foods that are red

    • Cities you’ve heard of

    • Movies you’ve seen

    The goal is not perfection—it’s about shifting your mental focus away from distressing thoughts.

  • Use color to bring your attention to the here and now.

    Choose a color—like green, brown, blue, or yellow—and look around your space to find things that match it.

    For example:

    • Find 5 things that are green (like plants, books, signs, clothes)

    • Then pick a new color and find 5 things that are that color

    • Or try naming 1 thing of each color of the rainbow

    This helps your mind shift away from racing thoughts by giving it something neutral and concrete to focus on.

    • Choose a simple, neutral word like "water."

    • Start with the first letter of the word (e.g., w) and list all of the words that you can think of that start with that letter.

    • Move on to the second letter of the word (e.g., a) and list all of the words that you can think of that start with that letter.

    • Move on to the third letter (e.g., t), etc.

Additional Notes & Troubleshooting

  • Regular practice is key

  • It helps to practice these techniques initially while you’re feeling calm.

  • Daily practice is best, ,even if just for a few minutes. Not only can it help reduce your baseline anxiety, but also the more you practice these exercises, the more accessible and helpful they will feel when you are in tense moments.

  • If you practice regularly, you can even build a "library" of calming exercises to try when you’re stressed.

  • If you get distracted or have racing thoughts while you’re doing these exercises, it’s okay. That’s normal. When you notice that that’s happened, gently bring your mind back to the exercise.

  • Like other anxiety-management skills, the purpose of these exercises is not to completely avoid anxiety, but these exercises can help you get through a tough moment, build your self-regulation toolkit, and feel more in control of your mind and body, especially when emotions are high.

  • These coping strategies are for educational and informational purposes only. They can be helpful, but they’re not a replacement for professional mental health care. If you're struggling or need support, we encourage you to reach out to a licensed therapist who can offer more personalized support.