Grounding Techniques

Sometimes when everything feels a little too much, grounding can help bring your attention back to the present moment.

There is no right or wrong way to do this. You can try one idea, choose a few, or leave anything that doesn’t feel comfortable for you.

Take what helps and leave what doesn’t.

Five things around me

Look around and find:

• Something soft
• Something colourful
• Something that makes you feel safe
• Something interesting
• Something you enjoy looking at

Gentle breathing

Rather than trying to follow a strict breathing pattern, simply notice your breathing.

Breathe in gently.
Breathe out slowly.
Let your shoulders drop.
Repeat for as long as feels comfortable.

You don’t have to take a huge breath. Just breathe naturally and notice it.

Feet on the floor

Put both feet wherever feels comfortable and notice:

• The surface underneath you
• The temperature
• The pressure beneath your feet
• The feeling of your shoes or socks

Then gently remind yourself:

“I am here. I am in this moment.”

Comfort grounding

Find something comforting, such as:

• A blanket
• Soft clothing
• A favourite object
• A pillow
• A cuddly toy
• Something with a familiar texture

There is nothing childish about finding comfort.

Sound grounding

Put on a sound that feels calming or familiar:

• Rain
• Ocean sounds
• Gentle music
• White or brown noise
• A favourite song
• Silence

Your environment doesn’t have to be completely quiet to be calming.

Temperature grounding

If comfortable for you, notice something cool or warm:

• Hold a cool drink
• Wash your hands with warm water
• Hold a warm mug
• Step outside and notice the air

Focus on the sensation rather than trying to make the feeling disappear.

Brain dump

Take a piece of paper and write down everything currently taking up space in your head.

No structure.
No spelling worries.
No need to make sense.

Then ask yourself:

“What actually needs my attention today?”

Creative grounding

Pick up something and create without needing an outcome.

You could:

• Doodle
• Colour
• Scribble
• Tear paper
• Make patterns
• Knit or crochet
• Paint
• Rearrange something
• Make a collage

You don’t need to make art. You can simply make marks.

Nature grounding

If going outside feels accessible:

• Notice the sky
• Touch a leaf
• Listen to birds
• Watch the clouds
• Notice the wind
• Collect something interesting
• Take a slow walk

You don’t have to go for a “proper walk”. Even five minutes counts.

Name what is happening

Try completing one of these sentences:

• Right now I am feeling…
• My body is noticing…
• My mind is telling me…
• What I need is…

This can help separate what you’re experiencing from who you are.

Connection grounding

Sometimes grounding doesn’t mean doing something alone.

You could:

• Message someone you trust
• Sit beside someone
• Join a quiet online space
• Ask for a hug
• Tell someone, “I’m having a difficult moment.”
• Simply be around another person without talking

You don’t have to explain everything to deserve support.

Categories & counting

You could try:

• Naming 10 things beginning with a chosen letter
• Counting backwards from 100 in threes
• Naming countries, animals or foods beginning with each letter of the alphabet
• Finding five things that are the same colour
• Counting the objects around you
• Describing one object in as much detail as possible

Sound detective

Close your eyes if comfortable and notice:

• The furthest sound you can hear
• The closest sound
• A constant sound
• An occasional sound
• A sound you hadn’t noticed before

Pattern grounding

Draw repetitive shapes, spirals, lines or patterns.

There is no finished picture. Just follow the next line.

Texture hunt

Find three different textures and notice whether they feel:

• Smooth
• Rough
• Soft
• Hard
• Warm
• Cool

Movement grounding

You could:

• Stretch your arms overhead
• Roll your shoulders
• Shake out your hands
• Slowly walk around the room
• Push your feet firmly into the floor
• Do some gentle repetitive movement

Object grounding

Choose one small object and explore it with your senses.

Ask:

• What does it feel like?
• What does it weigh?
• Is it smooth or textured?
• Is it warm or cool?
• What details can I notice?

Colour grounding

Choose one colour and look around the room for as many examples as you can find.

Mindful puzzle

Try something that gently occupies your attention:

• Sudoku
• Wordsearch
• Crossword
• Jigsaw
• Spot-the-difference
• A simple puzzle game

Music grounding

Choose one familiar song and focus on:

• One instrument
• The rhythm
• The words
• Changes in volume
• How your body responds to it

Self-compassion pause

Place a hand somewhere comfortable — your chest, arm or hand — and think:

This is difficult right now.
I’m not the only person who feels this way.
What would kindness look like for me right now?

Window grounding

Look outside and find:

1. Something moving
2. Something still
3. Something natural
4. Something man-made
5. Something you hadn’t noticed before

Mindful drink

Take a favourite drink and notice:

• The temperature
• The smell
• The taste
• The sensation as you drink

There is no need to rush.

Digital grounding

Sometimes grounding can mean reducing stimulation rather than adding another activity.

You could:

• Put your phone on Do Not Disturb
• Close unnecessary tabs
• Lower the screen brightness
• Move somewhere quieter
• Take a social-media break
• Use headphones or ear defenders if helpful

Safe-space grounding

Create a small comfortable space using things that feel good to you.

You might include:

• A blanket
• A favourite drink
• Comfortable clothing
• Low lighting
• A familiar sound

It could become your own little reset space.

What do I need more of?

Instead of asking, “How do I stop feeling this?”, try asking:

Do I need more…

Comfort?
Quiet?
Creativity?
Connection?
Movement?
Rest?
Less sensory input?
Reassurance?
Something enjoyable?

Choose whatever feels right for you.

A gentle reminder

Create & Chatter resources are intended for general information and wellbeing support. They do not replace professional medical advice, diagnosis, treatment or mental health support. Please choose what feels right for you and seek professional support if you are concerned about your physical or mental health.

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