32 Effective Grounding Techniques for Anxiety Relief Right Now

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Anxiety can feel unpredictable and challenging to manage. One minute you feel invincible and then the next, your thrown into a whirlwind of racing thoughts, physical anxiety symptoms and dissociation. Oh, the joys of having an anxiety disorder. There’s good news though; when this happens, grounding techniques act as anchors, pulling us back to the present and steadying us during the most tumultuous emotional storms. Grounding techniques are crucial for managing anxiety or trauma symptoms, as they reduce immediate distress and help promote calmness and self-regulation. From deep breathing and active exercises to mindfulness techniques and meditation scripts, learning how to use grounding techniques for anxiety relief can set you up to better manage challenging situations with confidence.

What Are Grounding Techniques?

Grounding techniques, also known as grounding exercises or grounding skills, are practical coping methods that help you focus on the present moment, diverting attention from negative thoughts and feelings. These techniques can involve physical actions, mental exercises, or sensory experiences that anchor the mind and body, providing relief from anxiety symptoms. They work by distracting, reframing, or soothing distressing feelings and calming the body and mind from anxiety triggers.

By shifting your focus from past or future thinking to the present moment, grounding techniques help to reduce immediate distress and promote a sense of calm. Interestingly, you may already engage in some of these techniques without even realizing it!

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The Importance of Using Grounding Techniques for Anxiety

When we start to think about something stressful, our amygdala, a section of the brain located in the temporal lobe, goes into action. The amygdala is responsible for our emotional responses, especially fear. ¹ While it’s super helpful for preparing us for emergency situations, this natural response sometimes detects threats when there really aren’t any, thus creating anxiety.

Think of it like this: you have a negative thought about a situation (remember, a thought doesn’t necessarily mean it’s real). The amygdala perceives this as an “emergency” and initiates changes in our body, such as increased muscle tension, rapid heartbeat, and faster breathing in an effort to protect you. It then interprets these bodily changes as further evidence that something is wrong, further activating the amygdala and creating a vicious cycle of escalating anxiety.

Thankfully, grounding techniques can break this cycle. By refocusing on your body and what you’re physically feeling, you get out of your head and divert your mind away from anxious or stressful thoughts, bringing yourself back into the present moment.  As such, grounding techniques for anxiety help by:

• Creating a mental distraction: The more attention you give your anxious thoughts and feelings, the bigger and more overwhelming they become. Grounding techniques work by redirecting your mind to focus on benign, non-threatening thoughts vs. thoughts that are adding to your anxiety.
• “Resetting” your nervous system: When you’re anxious, your sympathetic nervous system goes into overdrive and your body gets ready to either fight the perceived threat or flee from it (i.e., you go into fight or flight mode). Grounding techniques, like deep breathing, help your body snap out of fight or flight mode and activate our parasympathetic nervous system which is responsible for helping us feel calm and relaxed.

Additionally, using grounding techniques can improve your mood ², release nervous energy, rase physical symptoms of anxiety like rapid heartbeat or shallow breathing, regulate intense emotions and activate the body’s relaxation response

When to Use Grounding Techniques

Grounding exercises are especially helpful for people experiencing:

• Anxiety disorders
• Urges for self-harm
• Substance use disorders
• Eating disorders
• PTSD or C-PTSD symptoms
• Dissociation
• Effects of childhood trauma
• Panic attacks or persistent feelings of being overwhelmed
• Chronic pain

Physical Grounding Techniques

Physical grounding techniques are practical methods used to manage anxiety by focusing on tangible, sensory experiences. These techniques involve engaging the body in activities that shift attention away from anxious thoughts and bring awareness to the present moment. By concentrating on physical sensations, such as the feel of an object, the rhythm of your breath, or the temperature of an ice cube, these techniques help to interrupt the cycle of anxiety and create a sense of calm. Physical grounding can be as simple as deep breathing, stretching, or holding a comforting object, and these activities serve to anchor your mind in the here and now, providing relief from the overwhelming effects of anxiety.

• Walking or Running: Engaging in physical activity to release tension and focus on movement.
• Touching Objects: Holding or touching an object, such as a stress ball, to provide a tactile distraction.
• Grounding through Posture: Adjusting your posture to feel more stable and centered.

Mental Grounding Techniques

Mental grounding techniques combine cognitive, somatic, and behavioral exercises designed to shift negative perceptions into more realistic or positive ones. These techniques help reframe difficult situations by encouraging you to focus on your present feelings, creating a sense of acceptance without resistance for your current state. When used effectively, mental grounding techniques can support you in managing anxiety and promoting emotional well-being.

• Counting Backwards: Counting backward from 100 to distract the mind from anxiety.
• Naming Objects: Identifying and naming objects in the environment to shift focus.
• Reciting Affirmations: Repeating positive affirmations to build mental resilience.

Sensory Grounding Techniques

Sensory grounding techniques utilize your five senses—sight, sound, touch, taste, and smell—to anchor you in the present moment. These techniques can help shift your focus away from anxiety and toward immediate sensory experiences. By engaging with your surroundings through your senses, you can disrupt negative thought patterns and promote a sense of calm. When used effectively, sensory grounding techniques provide a powerful tool for managing anxiety and enhancing mindfulness.

• Smelling Scents: Using essential oils or scented candles to engage the sense of smell.
• Listening to Sounds: Paying attention to surrounding sounds or listening to calming music.
• Tasting Food: Eating a piece of candy or savoring a flavorful drink to focus on taste.

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5. Visualization Techniques for Grounding

Visualization techniques involve imagining calming scenes or situations to distract from anxiety. Techniques include:

• Safe Place Visualization: Imagining a safe and peaceful place to induce relaxation.
• Guided Imagery: Following a guided visualization to transport the mind to a calming environment.
• Positive Visualization: Picturing positive outcomes to replace anxious thoughts.

6. Mindfulness and Grounding Strategies for Anxiety

Mindfulness practices are integral grounding strategies for anxiety, promoting present-moment awareness. Techniques include:

• Mindful Eating: Focusing on the taste, texture, and smell of food while eating.
• Body Scan Meditation: Scanning the body for tension and consciously relaxing each part.
• Mindful Walking: Paying attention to the sensations of walking and the environment.

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Best Grounding Techniques for Anxiety Relief

By now, we know that grounding techniques are essential tools for managing anxiety and finding calm amidst the chaos. In addition to the examples listed above, we’ve created a comprehensive list of actionable grounding exercises you can use to find the ones that work best for you.   Whether you’re dealing with occasional anxiety or chronic stress, these techniques can help you to navigate life’s challenges with greater ease and confidence.

2. Read something – anything.

on the text in front of you, which helps divert your mind from anxious thoughts. The next time you feel anxiety rearing its ugly head, find something to read, such as a self help book, a magazine, a newspaper, or even something on a digital screen. If you don’t have a reading material handy, focus on something around you with text, like a billboard, a poster, or even product labels. It doesn’t matter what you are reading; the goal is to engage your mind. Once you have your reading material, start paying attention to specific details. Here are some fun ways to use this method:

• Count how many times the word “the” appears in a newspaper article. This task requires concentration, helping to distract your mind from anxiety.
• Engage deeper with the text, identifying main ideas, or noting interesting facts. You can even read aloud to engage both your visual and auditory senses, enhancing the grounding effect.
• Focus on every single individual character or word. Even if it’s from a distance, this technique forces your mind to concentrate on the task rather than on anxious thoughts.

3. Spin a Fidget Ring

A fidget ring provides a subtle, tactile distraction that can help redirect your focus from anxious thoughts to the physical sensations in your fingers. The repetitive motion of spinning or twisting the ring offers a soothing, rhythmic activity that can help stabilize your mind and bring you back to the present moment.

By engaging your sense of touch, a fidget ring offers a practical tool for alleviating anxiety discreetly, whether you’re in a meeting, on public transport, or simply need a quick mental health break.

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4. Count the lines on your palm.

Counting the lines on your palm is a discreet and effective grounding technique that can be used anywhere, anytime. When you feel anxiety rising, simply look at the palm of your hand. This small, familiar area can serve as an immediate focal point, drawing your attention away from anxiety and into a state of mindful observation.

• Count the lines on your palm. This requires concentration and attention to detail, which helps to divert your mind from anxious thoughts.
• Create meanings or stories for each line. For example, a long line might represent a significant life event, while a shorter line could symbolize a fleeting moment. These imaginative exercises further distract your mind and anchor you in the present.
• Notice the patterns and intersections of the lines. Are there any shapes or unique formations? Describing these patterns to yourself can help maintain focus and keep your mind occupied.
• To enhance the grounding effect, combine visual focus with tactile sensation. Run your fingers over the lines and feel their texture. This dual sensory engagement can be particularly soothing.

8. Practice Mindfulness

Mindfulness is an incredibly effective grounding technique.⁴

While having a more mindful approach to everyday life can offer numerous benefits, you can also use this practice in times of high-stress and anxiety. And it’s quite simple; the goal is to be fully present and aware of your thoughts, feelings, and bodily sensations in the moment. It also involves accepting your current reality without judgment or the desire to change it.

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By focusing on a specific category and thinking of names that belong within it, you redirect your mind away from your anxiety.  s involves taking a moment to think about all the items in a specific category. For example, you could list as many chick-flick movies as you can think of or as many co-worker names you can think of.

10. Write It Out

Writing can be an incredibly effective grounding technique for managing anxiety. By putting pen to paper or fingers to keyboard, you can channel your anxious thoughts into a tangible form. This process helps externalize your worries, making them easier to understand and manage. Whether you’re jotting down your thoughts in a journal, crafting a story, or making a simple list, writing encourages mindfulness and focus. It allows you to process your emotions and gain perspective on your concerns. Taking a few moments to write can provide a sense of clarity and calm, grounding you in the present and helping to alleviate feelings of anxiety.

11. Stretch

Stretching can be a powerful grounding technique for alleviating anxiety. By focusing on the gentle, deliberate movements of your body, stretching helps shift your attention away from anxious thoughts and onto the physical sensations you’re experiencing. This mindful engagement with your body can promote relaxation and reduce tension. Additionally, stretching can improve blood circulation and release muscle tightness, which often accompanies anxiety. Whether it’s a full-body stretch or targeting specific muscle groups, taking a few moments to stretch can help you reconnect with your body, fostering a sense of calm and grounding you in the present moment.

12. Sing Along or Hum to Your Favourite Tune

Singing along to the radio or humming the tune of your favorite song can be a highly effective grounding technique for managing anxiety. This simple activity engages your mind and body, shifting your focus away from anxious thoughts and onto the music. The rhythmic nature of singing or humming can help regulate your breathing, promoting a sense of calm. Moreover, the emotional connection to a beloved song can uplift your mood, providing comfort and a sense of familiarity. Whether you’re belting out lyrics in the car or quietly humming to yourself, this musical distraction can serve as a powerful tool to anchor you in the present moment and alleviate feelings of anxiety.

Plus, humming activates your vagus nerve offering a whole other realm of anxiety relief.

13. Try Breathwork

Breathwork is a conscious exercise where you intentionally control your breathing. While you can practice this technique on your own, learning it through a structured program can be especially beneficial. Breathwork helps deactivate your sympathetic nervous system and activate your parasympathetic nervous system, promoting relaxation and reducing stress. Give it a try and experience the calming effects for yourself!

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14. Laugh at Something Funny

Laughing at something can be an incredibly effective grounding technique for managing anxiety. Humor has a powerful way of shifting your focus from anxious thoughts to something light-hearted and enjoyable. When you laugh, your body releases endorphins, which can help reduce stress and promote a sense of well-being. Whether it’s watching a funny video, reading a joke, or reminiscing about a hilarious memory, taking a moment to laugh can break the cycle of anxiety. This simple yet impactful activity can help you stay grounded in the present moment, providing relief and a much-needed mood boost.

15. Focus on the Fabrics You’re Wearing

Focusing on the fabrics you’re wearing can serve as an effective grounding technique for managing anxiety. By directing your attention to the textures and sensations of your clothing, you can divert your mind from anxious thoughts and anchor yourself in the present moment. Feel the softness of your shirt, the warmth of your sweater, or the smoothness of your pants. Notice how these fabrics interact with your skin. This sensory awareness can promote relaxation and help calm your mind, providing a simple yet powerful way to alleviate anxiety and bring you back to the here and now.

16. Meditate

Meditation involves the deliberate practice of staying present with your mind and body. It can encompass various activities such as breathwork, mindful walking, or progressive muscle relaxation. Research indicates that dedicating just 10 minutes a day to meditation can significantly reduce anxiety and enhance focus. ⁵ 

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17. Listen Intently

If you find yourself having an anxiety attack in the middle of a conversation, focus in on the words being said to you. Watch how the other person’s mouth moves, how their nostrils flare when they make a certain sound or how their ears move when they talk. These simple things can be a highly effective grounding technique for managing anxiety. By focusing intently on conversation you’re having or the person you’re having it with, you can shift your attention away from anxious thoughts. The key is to fully engage, noticing the nuances and qualities of each sound.

18. Do a Body Scan

A body scan involves slowly directing your attention to different parts of your body, starting from your toes and gradually moving up to your head. By focusing on the sensations in each area, such as the tension, warmth, or tingling, you can bring your awareness into the present moment and away from anxious thoughts. This mindful practice helps you reconnect with your physical self, providing a sense of calm and balance.

19. Go Barefoot on the Grass

Kick off your shoes and pull off those socks; it’s time to become a barefoot bandit. The simple act of feeling the earth beneath your feet helps to anchor you in the present moment, shifting your focus away from anxious thoughts. The natural sensations of the grass, from its coolness and texture to the connection to the ground, can be incredibly soothing. This physical connection to nature promotes relaxation, reduces stress, and creates a sense of tranquility.

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20. Give Your Face a Splash

Splash your face with some cold water. The sudden sensation of cool water on your skin can interrupt anxious thoughts and bring your focus back to the present moment. This refreshing act stimulates your senses, helping to reduce stress and promote a sense of calm. Whether you’re at home, work, or anywhere with access to water, taking a moment to splash your face can help you regain composure and clarity, providing an immediate and simple way to alleviate anxiety.

21. Channel Your Inner Artist

Engaging in this creative activity, such as painting or colouring, allows you to focus on the intricate details and vibrant colors, drawing your attention away from anxious thoughts. The repetitive motion of coloring and the satisfaction of seeing your artwork come to life can induce a state of mindfulness, promoting relaxation and reducing stress. Whether you’re filling in an adult coloring book or creating your own mandala designs, colouring provides a soothing and enjoyable way to stay grounded in the present moment, helping to calm your mind.

22. Get Your Hands Dirty

Engaging with the earth, tending to plants, and immersing yourself in nature provides a tangible way to focus on the present moment. The sensory experience of feeling the soil, smelling the flowers, and observing the growth of flower plants can shift your attention away from anxious thoughts, promoting a sense of calm and tranquility.

Gardening also offers a sense of accomplishment and connection to the natural world, which can enhance your overall mental health and well-being. Whether you’re planting new vegetable seeds or simply caring for your existing garden, this mindful activity can be a soothing and grounding practice for managing anxiety.

23. Listen To Tunes

Plenty of research has confirmed the therapeutic benefits of music and music therapy for healing conditions such as anxiety, depression, trauma, and pain. Listening to your favorite song can be a fantastic way to momentarily distract yourself, providing both emotional relief and a sense of comfort.  Distract your attention away from your anxiety even more by reciting the words or listening intently to each beat.

24. Activate Your Olfactory Cortex Through Smell

Smelling something pleasant, like essential oils or a candle, can be a highly effective grounding technique for managing anxiety. The sense of smell is directly linked to the brain’s emotional centers, and inhaling a soothing scent can quickly shift your focus away from anxious thoughts. Whether it’s the calming aroma of lavender, the refreshing scent of citrus, or the comforting fragrance of vanilla, engaging your sense of smell can promote relaxation and reduce stress.

25. Grab an Ice Cube

26. Tune Into Your Surroundings

27. Take a Bite and Savour the Flavour

By focusing intently on the flavors, textures, and aromas of your food, you shift your attention away from anxious thoughts and into the present moment. This practice involves savoring each bite, noticing the sensations in your mouth, and appreciating the nourishment your food provides. Better yet if you’re chowing down on foods that help anxiety.

28. Work on a Math Problem

Engaging in mathematical problems requires concentration and logical thinking, which can help divert your attention from anxious thoughts. The process of working through equations, whether simple arithmetic or more complex problems, provides a structured and focused activity that anchors you in the present moment. This mental exercise helps create a sense of accomplishment and clarity, reducing stress and promoting calmness.

29. Use Your Affirmations

Affirmations are positive statements that you repeat to yourself, helping to shift your focus from anxious thoughts to empowering beliefs. By affirming statements like “I am calm and in control” or “I am safe and secure,” you can reinforce a sense of stability and confidence. This practice not only interrupts the cycle of negative thinking but also promotes a more optimistic mindset. Get a list of affirmations for anxiety here.

30. Practicing Self-Compassion and Positive Self-Talk

Positive self-talk involves encouraging and reassuring statements, such as “I am doing my best” or “It’s okay to feel this way.” This practice helps shift your focus from anxious thoughts to supportive and constructive ones. It also helps you counteract negative self-criticism and promote emotional healing.

31. Describe Your Situation Objectively

Separating facts from opinions can be a powerful way to ground yourself during distressing situations. Imagine you are a reporter who must remain objective about the story. Instead of saying, “This is so scary right now,” you might say, “I have a presentation in one hour. I will need to speak in front of ten people. I have a past history of feeling scared in such situations. At the moment, I notice my heart rate is increasing, and my stomach feels tight.” This objective approach helps you focus on concrete details rather than getting swept up in emotional responses.

32. Play a Memory Game

This activity engages your cognitive functions and shifts your focus away from anxious thoughts to a more structured mental task. By recalling details such as a list of objects, names of people, or events from your past, you immerse your mind in a challenging and engaging process. Memory games stimulate your brain and promote mindfulness, helping you stay anchored in the present moment. Whether it’s a classic game of matching cards or simply trying to remember all the items you saw in a room, playing a memory game provides a constructive and enjoyable way to alleviate anxiety and enhance mental clarity.

Final Thoughts on Grounding for Anxiety

Grounding exercises are excellent for calming yourself during intense moments. By incorporating various grounding methods into your daily routine, you can find immediate relief and develop long-term coping strategies. The key is a consistent practice is crucial; the more you integrate grounding exercises into your daily routine, the more effective and natural they become. Whether through physical, mental, or sensory techniques, a simple grounding can go a long way for reducing anxiety, distracting your mind away from anxious thoughts, resetting your nervous system and alleviating trauma symptoms.

Frequently Asked Questions

1. How do grounding techniques help with anxiety?
   Grounding techniques help shift focus away from anxious thoughts and reconnect with the present moment, reducing anxiety symptoms.
2. What is the 5-4-3-2-1 grounding technique?
   The 5-4-3-2-1 grounding technique involves identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste to divert attention from anxiety.
3. Can children use grounding techniques?
   Yes, children can use grounding techniques, and they can be adapted to be more playful and engaging for younger age groups.
4. How often should I practice grounding techniques?
   Practicing grounding techniques daily can help maintain mental health and manage anxiety effectively.
5. Are there any tools to help with grounding techniques?
   Yes, tools such as mental health apps, books, and support groups can provide guidance and support for practicing grounding techniques.
6. Can grounding techniques be used during a panic attack?
   Yes, grounding techniques can be very effective during a panic attack, providing immediate relief and helping to regain control.

Grounding Infographics

1. The National Institute of Mental Health: Anxiety Disorders
2. The effect of grounding the human body on mood (2015, April). National Library of Medicine.
3. ADAA: Exercise for Stress and Anxiety
4. What Is Mindfulness? (2022). Greater Good Science Center at the University of California, Berkeley.
5. Just 10 minutes of meditation helps anxious people have better focus (2017, May). ScienceDaily.