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Grounding Techniques

Sometimes the first step isn't moving forwards. It's finding solid ground beneath your feet.

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When life feels overwhelming, grounding techniques can help bring your attention back to the here and now.

They do not make difficult feelings disappear, and they are not a replacement for professional support, but they can help you feel steadier, safer, and more connected during moments of stress, anxiety, overwhelm, or emotional flooding.

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This library contains seven free grounding resources.

You can download one exercise at a time, or work through them in order.

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Free Grounding Resources

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GR-001: Dropping Anchor

A grounding exercise that helps you steady yourself during emotional storms by acknowledging what is happening, reconnecting with your body, and engaging with your surroundings.​​

Best for: overwhelm, trauma responses, emotional flooding, racing thoughts.​

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GR-002: 5-4-3-2-1 Grounding

A simple sensory exercise that uses sight, touch, sound, smell, and taste to b

ring your attention back to the present moment.​

Best for: anxiety, panic, stress, disconnection, racing thoughts​

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GR-003: Body Scan Meditation

A gentle mindfulness exercise that helps you reconnect with your body and notice where you may be holding tension.​

Best for: stress, sleep preparation, body awareness, physical tension.

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GR-004: Progressive Muscle Relaxation​

A practical relaxation exercise that helps you notice and release tension by gently tensing and relaxing different muscle groups.​

Best for: physical tension, stress, restlessness, preparing for sleep.

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GR-005: Box Breathing​

A calming breathing exercise using four simple steps: breathe in, hold, breathe out, hold.​

Best for: anxiety, pressure, difficult conversations, stress, calming the nervous system.

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GR-006: Leaves on a Stream​

A mindfulness exercise that helps you observe thoughts without becoming tangled in them.​

Best for: overthinking, self-critical thoughts, worry, emotional overwhelm.​​​​​​​​

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GR-007: One Minute Grounding​

A quick grounding exercise for moments when you need support right now.​

Best for: sudden anxiety, overwhelm, emotional flooding, quick resets.​​​

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A Gentle Reminder

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You do not have to use every resource.

Start with one. Try it gently. Keep what helps.​ Leave what does not.

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Grounding is not about doing things perfectly. It is about finding small ways to feel steadier in difficult moments.

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Sometimes the smallest pause can become the beginning of finding your footing again.

Sensory Grounding

  • Hands in Warm or Cool Water (without ice) – Gently place your hands in warm or cool running water, or alternate between the two. Notice how each temperature feels against your skin with attention to sensation and texture.

       This method offers a calming way to reconnect physically without the intensity of ice. 

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  • Earthing / Barefoot Connection – Walk barefoot on natural surfaces like grass, soil, or sand, and focus on the physical feel beneath your feet. This barefoot experience can foster a grounding connection to the earth, helping your nervous system settle and your mind become present.   Read the article.

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  • Progressive Muscle Relaxation – A body-focused technique where you intentionally tense and then relax each muscle group, from toes to head. This simple sequence helps release physical tension and shifts focus into your body’s present sensations.

      All Points NorthPriory

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  • Smells are an incredibly powerful way of bringing you back. If you are deliberately paying attention to a smell the you are truly back in the present moment. Its important to pick something that has positive associations for you whether that be something you enjoy or something reminiscent of someone you love. 

       Carry it with you and use it to bring yourself back if you get caught up within an unwanted memory. 

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  • ​Carry something with you - almost like a talisman - that you can touch when you feel panic or anxiety. It can be anything. A necklace, a stone, a note to yourself. Whatever you choose, when you start to feel scared or anxious, hold the item and feel the positive energy that comes from it. 

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  • Unwanted memories can make us mentally ‘time travel’ back to the trauma, and we can sometimes forget that we are safe in the present. It can be helpful to write a ‘grounding statement’ to remind yourself that you are safe.

       Carry it around with you and read it if you become upset. 

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