Grounding

“Grounding means bringing your focus back to the present moment when your mind feels overwhelmed or stressed. It’s like planting your feet firmly on the ground to feel calm and steady. You can do this by paying attention to your breath, your body, or what’s around you right now.”
— Can Do Kiwis

What is grounding and how it helps

Grounding is a way to bring yourself back to the here and now when you’re feeling stressed, anxious, or overwhelmed. It helps you feel safe and in control.

  • 5-4-3-2-1 trick
    Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. This helps focus your mind on what’s around you.

  • Deep breathing
    Take slow, deep breaths and pay attention to how the air feels going in and out.

  • Muscle relaxation
    Tighten and then relax different muscles in your body to release tension.

  • Mindfulness meditation
    Notice your thoughts and feelings without judging them. Just observe.

  • Use a grounding object
    Hold something that feels nice or important to you, like a smooth rock or a stress ball.

  • Calm self-talk
    Tell yourself, “I’m safe,” “This will pass,” or “I’m okay right now.”

Easy grounding techniques

Grounding helps you stay steady and calm when things feel tough. Try these next time you need to feel more present.

“Be like a tree. Stay grounded. Connect with your roots. Turn over a new leaf. Bend before you break. Enjoy your unique natural beauty. Keep growing.”
— Joanne Rapits
“Focusing on taking care of yourself and doing the best you can, versus judging yourself, is how you take your power back.”
— Lalah Delia

Quiz 27. How grounded are you?
Discover how well you stay calm and connected when things get stressful.