Grounding techniques: 6 exercises to come back to the here and now

Sometimes your head takes over. Thoughts shoot off in every direction, your heart pounds or you suddenly feel far away. Grounding techniques are a way to land again when that happens: you bring your attention back to the here and now through your body and your senses.

In this article you'll read what grounding is, when it can help and how to do six simple grounding techniques step by step. They cost nothing, you can do them anywhere and nobody has to notice you're doing them.

What is grounding?

Grounding is a simple technique for bringing your attention back to the here and now. You consciously focus on what your body and senses are noticing at this moment: your feet on the floor, your breath, what you see and hear. It can help when you feel overwhelmed, when you're worrying or when you've just had a fright.

Grounding literally means connecting with the ground. Your body is always in the present, even when your thoughts are in the past or the future. By consciously feeling your feet, your breath or an object in your hand, you give your attention a place to land.

The goal isn't for all the tension to disappear straight away. The goal is to notice again: I'm here, it's now and I can take the next step. Keep your eyes open while you do this, so you stay connected to the space around you.

Grounding or earthing? If you search for grounding, you'll also come across earthing: standing or walking barefoot on grass, sand or soil. It's sometimes linked to health claims that haven't been backed by much solid research yet. In this article, grounding means something else: bringing your attention back to the here and now. Walking barefoot can still fit in nicely, as an exercise for your senses.

Your body is always in the present, even when your thoughts are in the past or the future.

When can grounding help?

Many people use grounding at moments when feelings or thoughts become too big, for example:

• when you feel overwhelmed by busyness, emotions or sensory input;
• when your thoughts keep churning and the worrying won't stop (also read how to clear your mind);
• after a shock, such as a near-accident or bad news;
• when you feel panic rising;
• when you feel far away or not quite here, or when a memory suddenly floods over you.

Ideally, start early, when you feel the tension rising, not only once it's already very high.

6 grounding exercises and techniques step by step

Try out different exercises. Not every exercise works for everyone, and what helps today may feel different tomorrow.

1. The 5-4-3-2-1 exercise

1. Take one slow breath in and out.
2. Name 5 things you can see.
3. Name 4 things you can feel, like your clothes or the chair beneath you.
4. Name 3 things you can hear.
5. Name 2 things you can smell.
6. Name 1 thing you can taste.

2. Feet on the floor

1. Place both feet flat on the ground, sitting or standing.
2. Press them gently into the floor and let go again.
3. Feel your heels, your toes and the weight of your body.
4. Say to yourself: "I'm here. The ground is holding me."

3. Hold something heavy or cold

1. Pick up something you can really feel: a cold glass of water, a stone or a weighted stuffed animal. Running cold water over your hands works too.
2. Notice the weight, the temperature and the texture.
3. Describe to yourself what you feel: smooth, rough, cool, soft.
4. No object to hand? Press your palms firmly together for ten counts, or wrap your arms around yourself and gently squeeze your upper arms. Pressure is something you can feel clearly too.

4. Counted breathing

1. Breathe in calmly through your nose and count to four.
2. Breathe out slowly and count to six.
3. Repeat this five to ten times, without forcing it.

A longer out-breath feels calmer to many people. If it makes you light-headed, simply go back to breathing at your own pace. You'll find more breathing and relaxation exercises in 7 simple relaxation exercises to do at home.

5. Naming objects

1. Choose a colour or category, for example everything that's blue.
2. Name everything of it that you can see, in your head or out loud.
3. Finish by saying where you are, what day it is and what you were just doing.

6. Mindful walking

1. Walk slowly, indoors or outside.
2. With each step, feel your heel, the ball of your foot and your toes.
3. Count your steps up to ten, then start again.
4. Look around and name what you come across along the way.

Which exercise suits which moment?

• Your thoughts are racing: naming objects or the 5-4-3-2-1 exercise.
• Your breathing is fast: counted breathing, perhaps with something heavy on your lap.
• You feel far away or not really here: feet on the floor or cold water over your hands.
• You can't sit still: mindful walking.

A weighted stuffed animal as an anchor for grounding

Weight is one of the clearest things you can feel. That's why many people choose something heavy to hold when they practise grounding. A weighted stuffed animal fits in well here. A Hugsback weighs 2 kg, is about 45 cm tall and is filled with fine glass beads spread throughout the whole body. On your lap or against your tummy, it feels like a firm, soft hug.

You can combine the plush toy with the exercises above. Lay it on your lap while you do counted breathing and focus on the weight moving with your breath. Or include it in the 5-4-3-2-1 exercise as one of the things you feel. Many people find that landing is easier when there's something you can literally hold on to. Just like with the exercises: find out what suits you. If a Hugsback doesn't feel right after all, you can return it free of charge within 30 days. Also read how a weighted plush toy for anxiety, panic and worry can give you something to hold on to.

Many people find that landing is easier when there's something you can literally hold on to.

How to make grounding a habit

• Practise when things are calm. Then your body already knows the exercise when things get tense.
• Pick two favourites. Better two exercises you know well than six you half remember.
• Make a reminder. A note in your wallet or on your phone listing your exercises.
• Link it to a fixed moment. For example every evening on the sofa, before bed.
• Involve the people around you. A partner or friend who knows the exercise can calmly talk you through it.

Grounding with children

Children can learn grounding well too, especially if you turn it into a game. Find five red things together, listen for who can hear the quietest sound or walk through the room like an elephant with heavy, slow steps. Practise at calm moments, so your child already knows it when things get tense.

A weighted stuffed animal is suitable from 3 years. Your child decides whether to hold it and can always put it away themselves. Never place it on the face and never use it as a punishment.

Want to combine grounding with your breath? Then try these breathing exercises.

Frequently asked questions

When is grounding not enough?

Do panic, flashbacks or the feeling that you're not really there keep coming back, or are they getting in the way of daily life? Then talk to your GP or doctor about it. Grounding is a helpful addition to support, not a replacement for it. If you have thoughts of suicide, contact a crisis line in your country or your doctor straight away. In an emergency, call 999 or 112.

How does the 5-4-3-2-1 exercise work?

You name 5 things you see, 4 you feel, 3 you hear, 2 you smell and 1 you taste. That way you focus your attention on your surroundings step by step.

Does grounding help during a panic attack?

Many people find that grounding helps them find something to hold on to when panic starts to rise. It's usually easier if you've practised the exercise beforehand.

Is grounding the same as earthing?

Not quite. Earthing, barefoot contact with the ground, is something else. Grounding is about paying attention to the here and now.

How long does a grounding exercise take?

Usually a few minutes. Feel free to repeat it until you notice you're more in the here and now again.

Finally

Grounding is a small skill that can give you a lot to hold on to: your feet on the floor, your breath, something heavy in your arms. Practise at your own pace and discover what suits you. Also read about PTSD and a weighted stuffed animal as an anchor, or about stress and tension in your body.