Grounding Techniques: Returning to the Present Moment
For many people—especially those experiencing anxiety, trauma, or emotional overload—the mind doesn’t always stay anchored in the present. Instead, it may race ahead, spiral into the past, or disconnect from reality entirely. Your body might feel tense, overstimulated, or even numb.
That’s where grounding comes in. Grounding techniques are methods designed to bring you back into the moment and regain control over your body and your consciousness. Grounding isn’t about forcing you to ignore your emotions to calm down—it’s about reconnecting with the present moment and reclaiming control.
What Are Grounding Techniques?
Grounding techniques are simple tips and tricks you can use to reorient yourself into the present moment when you feel overwhelmed, anxious, emotionally drained, or just “out of it.” These techniques can target your senses, your body, your consciousness, and your emotions to help remind your nervous system that you’re safe right now.
Here’s a misconception worth addressing: rather than pulling you out of your experience, grounding techniques help you settle into it. They act like anchors—holding you steady when your emotions feel like they’re taking over or when your mind feels out of reach.
How Does Grounding Help?
Grounding techniques can help by:
- Creating a sense of stability and control
- Slowing down racing thoughts that overpower you
- Easing anxious thoughts and feelings by bringing you back to the present
- Supporting emotional regulation by lowering high stress levels
Common Types of Grounding Techniques
There isn’t a single “correct” way to ground yourself—different methods work for different people. Here are a few common types you might try:
Sensory Grounding
Use your five senses to reconnect with reality through the physical world in small steps. For example:
- Name five things you can see around you
- Hold a textured object and notice the texture
- Listen for steady, familiar sounds nearby
Physical Grounding
Engage your body to establish your presence. For example:
- Press your feet into the floor
- Try stretching or gentle movement
Cognitive Grounding
Shift attention to neutral or structured thoughts. For example:
- Name objects in the room
- Count backward
- Repeat a calming phrase
Breath-Based Grounding
Use slow, intentional breathing to support nervous system regulation. For example:
- Inhale deeply and exhale longer than you inhale
- Count breaths
- Place a hand on your chest or stomach
What Grounding Can Look Like in Everyday Life
Grounding techniques are often subtle and simple. They might look like:
- Pausing to feel your feet on the ground during a stressful conversation
- Taking a few slow breaths before responding to a message
- Touching something familiar when emotions spike
- Naming what’s around you when your thoughts start to drift
These aren’t dramatic interventions—they’re small moments of return.
When to Use Grounding Techniques
Grounding can be helpful:
- During anxiety, panic, or overwhelm
- When feeling disconnected or noticing signs of dissociation
- After emotional triggers
- During transitions or stressful tasks
- Anytime you need to slow down and reconnect
You don’t need to wait until things feel unmanageable. Grounding can also be preventative—a gentle way to check in with yourself throughout the day.
How ShareWell Supports Grounding
At ShareWell, grounding can happen through connection and shared presence. Our peer spaces offer something many people find deeply regulating: calm, nonjudgmental togetherness.
In our Body Doubling Sessions, members work quietly side by side. There’s no pressure to perform or explain—just a shared sense of being present. That consistent, steady environment can help anchor attention, regulate emotions, and make the moment feel more real and manageable.
Because grounding isn’t always about techniques alone. Sometimes, it’s about feeling connected—to yourself, to others, and to the moment you’re in.
At ShareWell, we believe grounding doesn’t have to be rigid or clinical. It can be gentle, human, and shared—a reminder that you’re here, supported, and allowed to take up space exactly as you are.
Learn more about step-by-step grounding techniques: Grounding Techniques for Anxiety.
Want support from people who get it? Join an online support group today.