21 Grounding Techniques To Try The Next Time You Feel Stressed Out

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Connecting with nature is a great way to ground down into the present moment, and literally ground into the Earth. As physician Eva Selhub, M.D. previously wrote for mindbodygreen, whether you choose to hike, walk, garden, sit outside, or meditate, just do it mindfully.

"Engage all your senses, observe your surroundings without judgment, and appreciate everything around you that's bringing your body and mind into a state of calm," she says.

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Simply moving to a different room might seem too easy, but according to licensed marriage and family therapist Emily Maynard, LMFT, anxiety often involves looping thought patterns, and moving can help divert your attention.

Further, adds licensed therapist Kimberly Martin, LMFT, staying in the same place can trigger rumination, so don't underestimate the impact a change of scenery can have on your overall mood.

Even changing something about the environment you're in can help plug you back into the present moment, she adds, noting that playing white noise or relaxing music can also help shift your mind, silence unwanted thoughts, and remind your brain to take a break.

The 5-4-3 technique, recommended by Spinelli, is a classic grounding technique for connecting to the present that involves naming five things you can see, four things you can hear, and three things you can smell. To engage all your senses, you could also add two things you can touch, and one thing you can taste.

Engaging your senses might sound too simple, but it's an incredibly easy and effective way to get your body involved in the present moment so your mind can catch up.

Speaking of engaging your senses, consider feeling ungrounded permission to have a little snack or a warm cup of tea. In fact, according to functional registered dietitian Michelle Shapiro, R.D., when it comes to anxiety, the number one thing she recommends is the consumption of grounding foods.

Anything that's cooked, warm cozy, and nutrient dense is a good option, she previously told mindbodygreen, adding, "That could very easily be meat, starchy vegetables, [or] amazing oils and fats."

According to associate director of the Modern Sex Therapy Institute and somatic psychotherapist Holly Richmond, Ph.D., singing is a highly underrated way to get grounded when you're feeling out of it.

Not only are you breathing and engaging your vocal chords, but you're engaging your sense of hearing. Bonus points if you're singing along to music that feels grounding to you!

Body scan meditations involve bringing awareness to different parts of the body, aka "scanning," through focus and concentration, and have a very grounding effect. As yoga teacher, Reiki master, and meditation expert Susy Markoe Schieffelin previously told mindbodygreen, "You begin by noticing that body part and then consciously relaxing it."

Starting at the crown of your head, notice any sensations and breathe into any tension, consciously relaxing that place. Slowly (really, really slowly) work your way down the body, bit by bit. From the crown, move to the temples. From the temples, to your forehead. From the forehead, to your eyebrows, and so on and so forth, until you've gone all the way down to your toes.

Here's our full guide on how to do a body scan meditation for more information.

Richmond tells mindbodygreen that taking a hot or cold shower is another way to engage the body so you can get back to feeling grounded. In fact, research shows cold therapy, aka "cryotherapy," not only helps keep inflammation in check1 (which is only made worse by stress) but also helps to alleviate stress2.

And even if you're not into the idea of a freezing cold shower, a hot one can still be incredibly grounding.

"Earthing" means walking barefoot on soil, grass, or sand (i.e. any natural surface). Not only does it require you to get outside and connect with nature, which is grounding in itself, but one study published in the Journal of Environmental and Public Health3 found that grounding benefitted skin conductivity, moderated heart rate variability, improved glucose regulation, reduced stress and supported immune function.

Here's our guide to earthing to help you get started.

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Give your feelings a character

If you're feeling ungrounded, Maynard says that creating a character for your anxiety can help you separate it from yourself, so you don't feel so caught up in it.

"Draw or describe [your anxiety] as a little gremlin puppet, an animal, or a cartoonish ghost. Then you can mentally narrate the story of your interactions with anxiety," she previously explained to mindbodygreen. By externalizing your anxious behaviors in this way, you're able to feel more in control of what you're feeling—and how you respond to it.

According to licensed marriage and family therapist Tiana Leeds, M.A., LMFT, engaging in brain games is a fun and easy way to take your mind off whatever it's hung up on, and bring you back into the present moment.

For instance, she says, take a look around and find everything you can see that is blue. Once you've spotted all the blue things around you, repeat the exercise with the color green, yellow, and so forth, until you're feeling more grounded.

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Go through the steps of a basic task

Similar to the above tip, any way you can engage the rational part of your brain is a good way to calm yourself down and feel more grounded, Leeds explains. "By purposefully re-engaging our rationality, we can shift out of worry and into logic," she says—and it doesn't have to be anything complicated, either.

Think of a basic task you do every day, like cleaning up the kitchen or your skincare routine. Mentally run through each step of the process in detail, taking your time visualizing or talking out the steps.

As aforementioned, sometimes feelings of anxiety and being ungrounded can stem from looping subconscious beliefs. But according to psychiatrist Anna Yusim, M.D., that's where affirmations can come in. They're essentially self-selected phrases that embody who you would like to become, Yusim explains. For example, you might say I am grounded or I am right where I need to be.

The idea is that positive thinking creates self-improvement, Yusim previously explained to mindbodygreen, and repeating your affirmations throughout the day can transform thought patterns and mental attitudes. "Together, with honest self-reflection and concrete action steps," she says, "positive affirmations can be a wonderful part of one's behavioral change regimen."

You don't have to be super artistic to get the benefits of a little crafting time. As Richmond says, drawing is another process that can help you calm down and regulate your nervous system.

"Instead of trying to solely talk your brain into calming down, integrating the mind and body with nervous-system-regulating exercises or activities is a much more effective practice," she says.

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Comfort your inner child

If you're feeling ungrounded, it could be your inner child that needs comforting more than anything. According to Spinelli, it's worthwhile to try connecting with your inner child and reminding them that they are safe.

"Verbally communicating with parts of yourself and emphasizing that you are safe and OK helps to bring you back to your body—speak to your different parts and ask what that part of you may need in the moment," she suggests.

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Spend time with loved ones or pets

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Visualize something that soothes you

Last but not least, if you can't get into an environment that would be more soothing or grounding for you, visualizing one is your next best bet. Try visualizing a space that would feel grounding to you, such as an open field next to a body of water, a mountain landscape, or even a spa.

Imagine yourself in this space, visualizing anything you can see, hear, feel, smell, or even taste. As you visualize, have your eyes closed but keep your feet firmly planted on the ground.