Grounding Techniques

Grounding is the process of anchoring yourself in the here and now. Whether you’re coping with anxiety, flashbacks, emotional distress or simply feeling "out of sorts", grounding can help calm your nervous system and restore a sense of control. Grounding techniques engage your senses, movement, breath, or cognition to bring your awareness into the present.

Sensory Grounding

Engage your five senses to interrupt spiralling thoughts and gently bring yourself back to the moment.

  • 5-4-3-2-1 Technique
    Name:

    • 5 things you can see

    • 4 things you can feel

    • 3 things you can hear

    • 2 things you can smell

    • 1 thing you can taste

  • Touch Objects Around You
    Feel the texture of a cushion, hold a stone, or run your hands under cool or warm water.

  • Listen to Music or Nature Sounds
    Pick something familiar and soothing. Try closing your eyes and focusing only on the sounds.

Movement based Grounding

Using your body to shift energy, release tension, and reconnect.

  • Stretch or Shake It Out
    Try stretching your arms and legs or shaking out your hands. Feel the ground beneath your feet.

  • Walk Mindfully
    Pay attention to each step. Notice how your foot lifts, moves, and touches the ground.

  • Dance or Rock Gently
    Rhythmic movement helps regulate your nervous system, use what feels natural and safe.

Create a Grounding Kit

Keep a small box or bag with grounding items you can reach for when needed:

  • A smooth stone or shell

  • Scented hand cream or essential oil

  • Photos or reminders of safe places, people and memories

  • A grounding card with your go-to techniques

  • Affirmation Cards