Grounding Techniques 

What grounding means 

Grounding refers to simple ways of bringing attention back to the present moment when thoughts or feelings feel overwhelming. 

Grounding is not about forcing yourself to feel calm. It is about helping your body and mind feel a little steadier. 

Gentle grounding ideas 

You might try: 

• Noticing five things you can see, four you can feel, three you can hear 

• Placing your feet on the floor and noticing contact with the ground 

• Holding a familiar object and noticing its texture or temperature 

• Taking a slow breath in and a longer breath out 

These can be done briefly, wherever you are. 

Important notes 

• Grounding works differently for different people 

• If a technique feels uncomfortable, stop 

• There is no need to practise perfectly 

Grounding is a support, not a solution. 

When to seek support 

If you feel regularly overwhelmed or disconnected, it may help to talk with someone rather than relying on techniques alone