Practices that calm the mind and body.
Grounding techniques are simple, accessible practices that help settle your nervous system and gently bring your focus back to the present moment—especially during times of stress, anxiety, or overwhelm. These techniques can engage your senses, your breath, or small physical actions to help you feel more anchored, present, and in control.
Examples of grounding techniques include:
- Noticing your five senses: name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
- Holding something cold, like ice, or running your hands under cool water to bring awareness to your body.
- Moving your body gently through stretches, walking, or shaking out your arms and legs.
- Listening mindfully to the sounds around you, such as music, nature sounds, or even the hum of a fan.
- Using small repetitive actions like tapping your fingers, squeezing a stress ball, or tracing objects with your hands.
