Simple Grounding Techniques You Can Use Anywhere
Grounding techniques are especially helpful for managing anxiety, trauma responses, or even just everyday stress (Cleveland Clinic, 2024). Grounding helps anchor you to the here and now, offering a simple way to reduce overwhelming feelings and reconnect with your body and the surrounding environment. Grounding techniques are easy to learn, and you can use them almost anywhere. Not only are they accessible, but they are also backed by science (Lockett, 2019).
Here are three simple grounding strategies to keep in your wellness toolbox:
1. 5-4-3-2-1 Technique
The 5-4-3-2-1 Technique is one of the most widely used grounding tools. It engages all five senses, and shifts focus from the anxious thought to the present moment (Davis, 2022). Look around and name:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
2. “Earthing”
“Earthing” is a term used for a tactile grounding exercising involving direct contact with the
Earth; including walking barefoot (Lifebulb, 2025). Focus on your feet as they press into the
ground. How does it feel?
3. Object Focus
Carry a small item, this could include a stone, a smooth piece of wood, or a toy); when stressful thoughts or anxiety begin to creep in, hold the item and focus on how it looks and feels (Sutton, 2022). This includes paying attention to things like its texture, temperature, weight in your hand, along with observing its color and other visual aspects. Let your attention stay there for a moment. This sensory grounding can offer a sense of control and comfort.
Need More Support?
If grounding feels hard or doesn’t seem to work right away, that’s okay. The more you practice these skills, the more effective they become. And if you need extra support, our team at Cardinal Hope Mental Health Counseling Services is here to help you develop a personalized toolkit that works for you.
References
Cleveland Clinic. (2024, November 25). 13 grounding techniques for when you feel overwhelmed. Cleveland Clinic. https://health.clevelandclinic.org/grounding-techniques
Davis, T. (2022, August 31). What are grounding techniques? Psychology Today. https://www.psychologytoday.com/us/blog/click-here-for-happiness/202208/what-are-grounding-techniques
Lifebulb. (2025, April 28). 13 Grounding Techniques for Anxiety, Trauma, and Dissociation. Lifebulb Blogs. https://www.lifebulb.com/blogs/13-grounding-techniques-for-anxiety-trauma-and-dissociation
Lockett, E. (2019, August 30). Grounding: Can walking barefoot on the earth heal you? Healthline Media. https://www.healthline.com/health/grounding
Sutton, J. (2022, January 2). 7 best grounding tools and techniques to manage anxiety. PositivePsychology.Com. https://positivepsychology.com/grounding-tools-techniques/