Steps
What Are Grounding Exercises?
Grounding exercises can help you shift your focus away from negative thoughts and emotions and back to the present moment.
Practice these exercises as part of your daily routine or when you notice yourself feeling stressed.
Try at least one of the techniques on this page, and practice it three times this week. Keep track of how you feel before and after.
You may need to try a few different grounding exercises to find the ones that work best for you.
Mental Grounding Exercises
- Name five objects you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
- Recall all the lyrics to your favorite song.
- Choose a category, like colors, animals, or foods, and try to name at least 10 things in that category.
- Choose a shape, like a triangle, oval, or square, and try to find all of the objects around you with that shape.
Physical Grounding Exercises
- While seated, pay attention to the weight of your body in the chair, the feel of the chair against your back, and the sensation of your feet in your shoes or touching the ground.
- Carry a grounding object in your pocket that you can touch whenever you want to feel more grounded. Your object can be something that has meaning, like piece of an old T-shirt or a small shell from your favorite beach. You can also choose one that has an interesting texture, like a smooth stone.
- Place a cool washcloth on your head or face. For this exercise, try storing a hand towel with lavender essential oil on it in your refrigerator.
- Squeeze an ice cube in your hand. Hold the ice cube until you feel it melting in your hand. Notice how it changes in temperature and consistency.
When you feel anxious or upset, a grounding exercise can help redirect your focus in a positive way.
