Grounding Techniques for Calm and Clarity

No matter our age or life circumstances, we all experience stress. Sometimes stress is useful: it mobilizes our body to swiftly respond to a dangerous situation and ensure our safety. There are also other times, times when we are physically safe but do not feel so. Stress of any kind, including memories of traumatic events, can quickly hijack our emotions, rob us of our inner peace, and compromise our wellbeing and even behavior. However, simple grounding techniques can interrupt this damaging process. They help us weather stress and, as a result, show up as the best, most empowered versions of ourselves during moments of frustration or distress.

What is Grounding?

According to Johns Hopkins University, grounding techniques are intentional practices that redirect our attention away from unwanted feelings or thoughts: "They can help you pull out of a frozen or detached state so that you can think more clearly and choose how to act. They can help you break free from an anxiety spiral, giving you a greater sense of control and confidence." Grounding is a way to claim peace and clarity and reconnect with ourselves and our environment in a constructive and adaptive way. Self-soothing through grounding is a powerful tool that can assist us in all areas of our life.

Types of Grounding Techniques

There are several types of grounding techniques. Some rely on the senses and physical experiences more generally. These include such practices as stretching or intentionally tensing and relaxing your muscles, breathing deeply and intentionally, savoring a taste or a scent, etc. Other grounding techniques focus on a mental activity: imagining yourself in your happy place, counting down from 100, reciting a mantra or favorite poem or song lyric, or playing a word game, like cognitive shuffle. Some grounding techniques combine both physical and mental elements. For example, boxed breathing, aka square breath, involves inhaling for 4 counts, holding your breath for 4 counts, exhaling for 4 counts, and holding for 4 counts -- and repeating this cycle several times.

Grounding Exercises to Try

5-4-3-2-1 grounding

One of the most common exercises for anxiety is the 5 senses grounding. The five senses grounding technique, also known as the 5-4-3-2-1 method, is a mindfulness exercise used to calm anxiety and bring focus to the present moment. It involves intentionally engaging each of your five senses – sight, touch, hearing, smell, and taste – to redirect attention away from stressful thoughts. Out loud or in your mind, name 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and 1 thing you can taste. Read more about 5-4-3-2-1 grounding.

Breathing Techniques

In addition to the boxed breathing technique described above, 4-7-8 breath, developed by Dr. Andrew Weil, promotes relaxation and reduces stress: "By inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds, this method helps regulate the nervous system and can lead to improved mental and physical well-being. It's an accessible practice suitable for anyone seeking a quick way to alleviate stress and enhance calmness." Read about 4-7-8 and other breathing techniques.

Find Support with Resilient Life Counseling & Wellness

Grounding techniques are powerful and accessible coping tools to manage our emotions and take charge of our wellbeing in tense moments. They are particularly helpful when combined with therapy, where we can move beyond coping to healing and wholeness. Resilient Life Counseling & Wellness  is here to support your on your healing journey. We have a diverse team of therapists fully equipped to provide compassionate and personalized care. Offering flexible, confidential sessions, we’re here to help you thrive.