What Grounding Really Means (and 3 Things to Maybe Try This Week)

You’ve probably heard someone say, “Just ground yourself” or “try meditation”. Sounds simple, right? Except when you’re spinning out with anxiety or caught in an intrusive thought spiral, the phrase can feel vague or even annoying. What the heck am I supposed to do with this advice? How do I “ground” myself?

In therapy terms, grounding is any skill that brings your attention back to the present moment and reconnects you with your body or environment. Instead of getting swept away by racing thoughts or emotions, grounding helps you find a foothold. Think of it as an anchor in the stormy waters of your mind.

Here are three grounding techniques you can try this week:

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

• Notice 5 things you can see (shapes, colors, light).

• Notice 4 things you can feel (chair under you, feet on the floor).

• Notice 3 things you can hear (a clock ticking, a car passing).

• Notice 2 things you can smell (coffee, soap, air).

• Notice 1 thing you can taste (even if it’s just the aftertaste of toothpaste).

Why it works: It forces your attention outward, pulling you from the endless loop in your head.

2. Temperature Shift

• Hold an ice cube.

• Splash cold water on your face.

• Step outside into the fresh air for a minute.

Why it works: Sudden changes in temperature send a jolt through your nervous system, interrupting panic and grounding you in physical sensation.

3. Barefoot Break

• Kick off your shoes and stand on the ground: grass, carpet, tile, whatever you’ve got.

• Notice the texture, the temperature, and the pressure through your feet.

Why it works: Your body has thousands of sensory receptors in your feet - tuning into them pulls you straight into the present moment.

Final Note

Grounding isn’t about “getting rid of” your feelings. It’s about steadying yourself so the feelings don’t run the show. Like any skill, the more you practice, the more natural it becomes - so experiment with these this week and see what sticks.

The information in this post is for educational purposes only.