2 Simple Grounding Techniques

Author: Katherine Roden

Grounding is a calming tool that can be used when your mind is racing or your emotions feel overwhelming. Grounding means bringing your attention to what is happening in the present moment within your body or your surroundings, instead of focusing on the thoughts or worries causing you to feel anxious. It helps you to stay present in the moment instead of worrying about what may happen in the future or events that occurred in the past that may be replaying in your mind.

Here are two grounding techniques that have been effective for myself and my clients:

1. Deep Breathing – Sitting comfortably, close your eyes and take a deep breath in through your nose (count to 3). Notice the expansion of your diaphragm. Exhale through your mouth (count to 3). Repeat 10 times or as many times as needed until you feel calm.

2. Scan the Room – Use your five senses to observe the room or environment around you. Name something you can see, feel, hear, smell, and taste.

Practice these grounding techniques when you are slightly anxious so they will be easy to remember when you really need them.

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