15 Grounding Techniques To Soothe Anxiety, From Therapists

Together, let's walk through tried-and-true ways to find stillness and try out some grounding techniques that feel restorative to your body. In the spirit of getting grounded, take a deep breath before you go through this article. Use this moment to intentionally slow down. Finding stillness in these liminal moments is just as important as choosing the calming action to take when you're stressed. There is no need to rush. 

Anxiety happens through a cascading physiological response. A grounding technique is a natural coping strategy that tells your brain you're safe and OK. "Just as your body knows how to activate panic, it also knows how to return to a state of calm through your parasympathetic nervous system," de la Rosa says.

A note: While you're working on grounding yourself, shine an empathetic light over your anxiety. As Maynard puts it, anxiety is a natural byproduct of being human, so try not to be too harsh or judge yourself for experiencing these emotions in the first place. "Anxiety is your body trying to protect you; it's just too eager, and so many of the pressures of modern life activate it. Your goal isn't to eliminate anxiety but to live in harmony with this powerful part of your nervous system," she says.

He says what makes 4-7-8 breathing (and breathing techniques like box breathing) so effective is how it can help you regulate your breathing. "It essentially helps your body feel safe and relaxed and can quell anxious thoughts," he explains. "After doing this exercise, you will notice that your breathing patterns changed, and you may notice less tension in your body."

5-5-5 breathing is another breathing exercise, this one mapped out in sets of five. Breathe in and fill your lungs for five seconds. Then hold your breath for five seconds, and exhale for five seconds. Repeat as often as necessary. 

"When you do these tense and release exercises, you are helping your body notice sensations of tension and relaxation," de la Rosa says. "It can help distract you from some intense anxious thoughts or physiological experiences in your body." 

As you're stretching your muscles, feel how your muscles contract when you activate different parts. How does it feel in the areas where you store stress, like your shoulders and neck? Take a beat to observe your muscle groups in between your tense and relaxed state. After a while, you should experience some relief from any agitating thoughts. 

As you move, bring awareness to the earth beneath your feet and how the chair feels underneath your body. Paying attention to your body parts can be a reminder that the space around you is solid, unlike your thoughts, which are whim to the shifting tides of your transient emotions. 

"Pick up the item and put all your attention toward noticing the sensation of touching it," she says. Keep your perception focused on your sensations and current surroundings.

"When you turn your attention to the physical reality rather than anxiety's fearful predictions, you'll feel your body calm down within a minute or two," she explains. 

If you enjoy the exercise, look for more nuance. Can you name that particular shade of color of the object? How does the noise sound to your ears? Are your joints stiff when you stretch? 

One practical method to try: "Name objects you see around you, in increasing detail, like, 'I see a chair, it's a blue chair, it's a blue velvet chair, it's a blue velvet chair with brown legs and a white pillow, etc.,'" Maynard explains. 

When you're doing a visualization exercise, you can imagine anything that brings you peace. Perhaps it's a beach, forest, or bonfire. What do the waves feel like? How do the trees sound when the wind plays with the leaves? Does the bonfire smell like s'mores? 

It doesn't have to be what's around you either. If you're stuck, get creative with your thoughts. "You can think of lists: Name all the flowers you can think of, cartoons, or the names of characters in your favorite book," Maynard suggests. She recommends saying it out loud so you can further connect to the moment instead of what's happening in your head. 

In those instances, Maynard recommends imagining your anxiety as something separate from yourself. "Draw or describe it as a little gremlin puppet, an animal, or a cartoonish ghost. Then you can mentally narrate the story of your interactions with anxiety," she says. By externalizing your anxious behaviors, you can take back the creative control of how anxiety impacts your life. 

"You can begin to write all of the thoughts that come to your mind as a way to release those anxious thoughts. It can be helpful to read these thoughts after you finish with the exercises and remind yourself that these are anxious thoughts that are normal responses to anxiety," de la Rosa says.

"Another mental grounding exercise can be the use of distraction," de la Rosa says. "You can find a favorite TV show/movie to watch when you are feeling anxious. You can also listen to a favorite song(s) to help you feel different emotions. These exercises may help you find some short relief from not focusing on what you are feeling anxious or worried about."

On the subject of distraction: Research has confirmed that humor is a protective factor against anxiety1. Instead of turning on your favorite sitcom, try watching a stand-up special or a funny movie to lift your spirits and take your mind off your anxious thoughts.

As you're grounding, remember not to make any value judgments about the goodness or badness of what you're observing. It doesn't matter if you don't like the pillow you're describing or the water you're drinking. Shift your focus to what's in front of you; that's all that matters. If you're experiencing presence, then you've grounded yourself. 

When you ground yourself, you may feel immediate effects, or it may be an incremental process. Exercise patience with what you're experiencing. When it's working, you'll notice you're not spiraling with your thoughts because you'll feel connected to your body and immediate environment. 

The best news is that grounding doesn't require a step-by-step protocol. As long as you are compassionately drawing your attention to the moment and connecting to your surroundings in a meaningful way, you're grounding properly.

Grounding can avert your anxiety from manifesting into something more debilitating, de la Rosa says. "Using grounding techniques can help prevent anxiety from spiraling into a panic attack, by signaling to your body that it's OK for the parasympathetic nervous system to be in charge again." 

Building self-awareness in the moment is vital to your overall well-being. It helps you find control by remembering your wayward thoughts are not in charge of you—you are. "Grounding develops communication between your body and brain so you're not lost and overwhelmed in an anxious spiral but can build pathways back to calm," de la Rosa says.

Grounding techniques remind you of the current moment, which can bring wholeness and peace in the face of even the most tumultuous emotions. The more you learn how to be present, the more you can find safety within yourself.

"Anxiety impacts many areas of our lives and can take a toll on our well-being. Talking to a professional can provide some short-term relief, but the process of therapy is different for everyone," he adds. "It can be helpful to know that you are working with someone who will help guide you in understanding your anxiety."

If you're anxious often, Maynard recommends using grounding throughout the day. You can start small with just a few seconds and do more if you have time. What matters more is doing it as often as possible since it's not just a one-time activity but the beginning of a lifelong practice of being able to regulate yourself in a heart-forward way. Anxiety is a natural part of life, so it should be accepted without any shame.