Grounding Techniques, What Are They and How Can They Help?

When your thoughts are racing or anxiety is pulling your attention towards what might happen, a grounding technique can help bring your attention back to where you are right now.

Grounding simply means focusing on the present moment.

It doesn’t make a problem disappear. Instead, it gives your mind something happening here and now to concentrate on.

WHAT IS A GROUNDING TECHNIQUE?

When you’re anxious, your attention can become caught up in thoughts, worries or physical feelings.

You might be thinking:

“What if something goes wrong?”

“I can’t stop thinking about this.”

“What if I can’t cope?”

Grounding moves your attention away from those thoughts for a moment and towards something you can see, hear, touch or otherwise notice around you.

One simple way to do this is the 5-4-3-2-1 grounding technique.

HOW DO I DO THE 5-4-3-2-1 GROUNDING TECHNIQUE?

Stop for a moment and look around you.

Then notice:

5 things you can see

Look around and name five things.

A chair. A window. A tree. Your shoes. A picture.

4 things you can feel

Notice four physical sensations.

Your feet on the floor. Your clothes against your skin. The chair underneath you. Your phone in your hand.

3 things you can hear

Listen carefully.

Perhaps traffic outside, somebody talking or a clock ticking.

2 things you can smell

Notice any smells around you.

Coffee, food, fresh air or soap.

1 thing you can taste

Notice a taste in your mouth, take a sip of a drink or simply concentrate on what you can taste right now.

Don’t worry if you can’t find something for every sense.

The aim isn’t to complete the exercise perfectly. It’s to bring your attention back to your surroundings.

WHY MIGHT GROUNDING HELP?

Grounding gives your mind a different job.

Instead of concentrating entirely on worries about what has happened or what might happen, you’re deliberately noticing what’s happening right now.

You may find that this helps interrupt a cycle of anxious thoughts and gives you a moment to reset.

IS THERE A QUICKER GROUNDING EXERCISE?

Yes.

If remembering five steps feels like too much, choose one object.

It could be your keys, a mug, a pen or something nearby.

Look at it carefully.

Ask yourself:

What colour is it?

What shape is it?

How does it feel?

Is it warm or cold?

Is it smooth or rough?

For a short time, give that object your full attention.

WHERE CAN I USE GROUNDING?

You can try grounding almost anywhere.

It may be useful:

• before a difficult conversation
• while waiting for important news
• when your thoughts are racing
• when you notice anxiety increasing
• when you’re struggling to concentrate
• when worry is pulling your attention into the future

Nobody else needs to know you’re doing it.

WHAT IF GROUNDING DOESN’T WORK FOR ME?

That’s OK.

Different techniques work for different people.

You might find breathing exercises, walking, writing things down, listening to music or talking to somebody more helpful.

The aim is to find a few simple techniques that work for you.

WHEN SHOULD I ASK FOR MORE HELP?

Consider speaking to your GP or another appropriate healthcare professional if anxiety is happening regularly, is difficult to manage or is having a significant effect on your everyday life.

How to calm yourself when you’re feeling anxious
Simple breathing exercises for anxiety
Managing racing thoughts
Five-minute grounding exercise

WOULD YOU LIKE TO TALK TO SOMEONE?

Sometimes it can help to talk things through.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.