Grounding exercises are a way for you to firmly anchor yourself in the present
It's common to feel overwhelmed or distracted by distressing memories, thoughts, or feelings. You're not alone in experiencing strong emotions such as anxiety or anger, or getting caught up in stressful circling thoughts. Painful memories or flashbacks can also be incredibly difficult to deal with, and nightmares can be truly terrifying. If you find yourself in any of these situations, grounding exercises can be a helpful tool to bring you back down to earth and find some relief. Taking care of your mental health is just as important as taking care of your physical health.
Sometimes we may feel overwhelmed or stressed out and need some grounding exercises to help us feel better. It's important to have a variety of techniques that work for us personally, as different strategies work for different people at different times. It can be helpful to create a personalized list of grounding exercises that you can carry with you, so that you can refer to it when you feel like you need some relief. You are not alone, and there are plenty of resources available to help you.
The following exercises aim to ground you in the present moment by utilizing your senses. Through your senses - sight, hearing, smell, taste, and touch - you can reconnect your mind and body and remind yourself that you are safe. These exercises are designed to offer options, and you can choose the ones that feel comfortable and effective for you. It is important to use the exercises that work best for you.
List of grounding exercises
Remind yourself of who you are now. Say your name. Say your age now. Say where you are now. Say what you have done today. Say what you will do next.
1.“My name is ________, and I am 54 years old. I am in my living room, in my home, in Woolloongabba, in Brisbane, in Queensland. I woke up early today. I had a shower and fed my dog. I just finished my coffee and toast. Soon I am going to walk to the train station and go in to work. I am going to walk down ______ street and then turn left at the bike shop. Then I am going to….”
Take ten slow breaths. Focus your attention fully on each breath, on the way in and on the way out. Say the number of the breath to yourself as you exhale.
Splash some water on your face. Notice how it feels. Notice how the towel feels as you dry. Use words in your mind to describe the sensations.
Sip a cool drink of water.
Hold a cold can or bottle of soft drink in your hands. Feel the coldness, and the wetness on the outside. Note the bubbles and taste as you drink.
If you wake during the night, remind yourself who you are, and where you are. Tell yourself who you are and where you are. What year is it, what age are you now? Look around the room and notice familiar objects and name them. Feel the bed you are lying on, the warmth or coolness of the air, and notice any sounds you hear.
Turn your attention to the clothes on your body, whether your arms and legs are covered or not, and the sensation of your clothes as you move in them. Notice how your feet feel to be encased in shoes or socks, or resting on the floor.
If you are with other people, and you feel comfortable with them, concentrate closely on what they are saying and doing, and remind yourself why you are with them.
If you are sitting, feel the chair under you and the weight of your body and legs pressing down onto it. Notice the pressure of the chair, or floor, or table against your body and limbs.
If you are lying down, feel the contact between your head, your body and your legs, as they touch the surface you are lying on. Starting from your head, notice how each part of your body feels, all the way down to your feet, on the soft or hard surface.
Stop and listen. Notice and name what sounds you can hear nearby. Start with the closest or loudest sounds. Gradually move your awareness of sounds outward, so you are focusing on what you can hear in the distance.
Hold a mug of tea in both hands and feel its warmth. Inhale its scent. Don’t rush drinking it; take small sips, and take your time tasting each mouthful.
Look around you, notice what is front of you and to each side. Name and notice the qualities of large objects and then smaller ones.
Pick one interesting object in your field of vision. Trace its outline with your eyes, as if you were drawing its lines.
Get up and walk around. Take your time to notice each step as you take one, then another.
Stamp your feet, and notice the sensation and sound as you connect with the ground.
Clap and rub your hands together. Hear the noise and feel the sensation in your hands and arms.
Wear an elastic band on your wrist (not tight) and flick it gently, so that you feel it spring back on your wrist.
If you can, step outside, notice the temperature of the air and how it is different or similar to where you have just come from.
Stretch.
Notice five things you can see, five things you can hear, and five things you can feel, taste, or smell.
If you have a pet, spend some time with them. Notice what is special and different about them.
Run your hands over something with an interesting texture. Describe it in your mind, as if you have never felt anything like it before.
Get a sultana, a nut, or some seeds. Focus on how it looks, feels and smells. Put it in your mouth and roll it around, noticing how it feels. Chew it slowly and mindfully, before noticing how it feels to swallow.
Put on a piece of instrumental music. Give it all of your attention.
Another option with music is to sit with a piece of paper and a pen. Start drawing a line as the music plays, representing it in the abstract on the page. Follow the music with the pen.
If you have a garden or some plants, tend to them for a bit. Plants, and actual soil, can be an excellent “grounder!”
