Living with anxiety often comes with the constant fear or worry of having to confront unwanted flashbacks, disturbing thoughts, or overwhelming emotions that can lead to crippling panic attacks. In times like this, practicing grounding techniques can help you find your center and live in the moment instead of getting stuck in the past or spiraling with negative feelings.

what is grounding?

Grounding can be an effective strategy to distract yourself from distressing situations and ease stress and anxiety. These activities involve using the five senses: touch, taste, sight, sound, and smell, and work by making you more aware of your body and surroundings. Aside from anxiety, mental grounding techniques can be beneficial in managing:

• Toxic levels of stress

• Post-traumatic stress disorder

• Depression 

• Mood disorders

grounding techniques you can do 

Grounding can be anything from positive self-talk to reassure yourself or more comprehensive strategies. You do not have to do anything that you’re uncomfortable with. The key is to try as many different techniques until you find at least one or two that work for you. 

• Do simple household chores, like washing the dishes or deep cleaning your kitchen sink.

• Go out for a walk. Observe your surroundings. Listen to how your footsteps touch the pavement or the earth as you go along.

• Take a warm, relaxing bubble bath. Pay attention to the water touching your skin.

• Hop into a cold shower or splash cold water onto your face, which instantly shocks your system, pulling you out of the negative thoughts and emotions and forcing you to redirect your attention to the extreme temperature.

• Do the 4-7-8 breathing technique, where you count in your head while focusing on your breathing. Take a deep cleansing breath inhaling through your nose for four, holding it in for seven, and exhaling through your mouth slowly for eight. Do it for five minutes. 

• Light an aromatherapy candle. Choose something calming and soothing, like lavender or chamomile. Close your eyes, focus, and take pleasure in smelling.

• Fill a coloring book using crayons or colored pencils. Don’t think about perfection. Use it to pass the time and process your emotions creatively.

• Exercise and move your body. Do jumping jacks, jog in place, or do push-ups. You can also dance towards healing.  

• Use self-affirmations or anchoring phrases when unwanted memories or thoughts cross your mind. You can start by saying something simple and positive like “I’m okay,” “Not today,” “I am calm and relaxed,” “I got this,” or “I can do this.”

Elizabeth Shields is an experienced author of online articles for various blog posts. She is passionate about parenting, home improvement, wellness, and sustainability topics. She is a married mother of two living in Indianapolis and apart from writing, enjoys spending her time with her family and friends.

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