Why grounding techniques work and four you can try today

In the age of popular psychology and bold claims to curing anxiety, grounding techniques are simple, yet powerful in nature. Rooted in evidence-based practices, grounding techniques are designed to anchor us in the present moment. The focus is on shifting from distressing thoughts and feelings to the immediate surroundings and sensations. Let’s explore why they work and how you can incorporate different techniques in your day-to-day life.

The Psychology Behind Grounding

Why is it important to remain present when we’re stressed or anxious? Well, when we’re feeling overwhelmed with emotions, our nervous system kicks into high gear, triggering our fight, flight, or freeze response. This survival mechanism, while essential for keeping us safe, also leaves us feeling disconnected from our surroundings, trapped in looping and maladaptive thoughts. Grounding techniques work because they re-engage us with the here and now and shift focus from emotional reactivity.

Psychologically, grounding taps into the brain’s sensory and cognitive pathways. By directing attention to physical sensations and external stimuli, we interrupt the distressing thought patterns and assist in regulating the nervous system. This is incredibly useful for individuals managing anxiety, trauma, or emotional dysregulation.

4 grounding techniques you can try today

5-4-3-2-1 Sensory Exercise

This popular grounding exercise uses all five senses to bring your attention back to the present moment.

Name 5 things you can see around you.

Identify 4 things you can feel, like the texture of your clothing or the chair beneath you.

Focus on 3 things you can hear, such as birds chirping or distant chatter.

Notice 2 things you can smell (or think of your favourite scents).

Taste 1 thing, or imagine the flavour of a comforting food or drink.

Why it works: By engaging all 5 of your senses, this technique redirects your focus from internal distress to external reality.

2. Deep breathing with counting

Deep breathing, in and of itself, has almost become a buzzword of sorts. When we see someone distressed, we tend to blurt out “just take deep breaths” and hope this works. However, deep breathing with counting draws us into the present moment more. Find a quiet place, sit comfortably, and take a slow inhale for 4 counts, hold for 4 counts, and exhale for 4 counts. Repeat this cycle several times.

Why it works: Deep breathing activates the parasympathetic nervous system, calming the body and mind while reducing the intensity of emotional responses. Your first cycle likely won’t be calm, but as you breathe through each cycle, you will feel a slow, gradual lightness.

3. Body Scan Meditation

Body scan meditation is a personal favourite of mine! Sit or lie down and slowly direct your attention to each part of your body, starting at your toes and working your way up. Notice any tension or sensations, and consciously relax each area as you move along. If you’re like me and tend to spend most of your time in your head, you may find this difficult at first. To really reap the benefits of this practice, you need to get out of your head and focus on each and every area of your body.

Why it works: A body scan helps reconnect your mind with your physical body, grounding you in the present moment while reducing tension and stress.

4. “Name Your Emotions” Techniques

This technique is particularly helpful when your overwhelmed moments or anxious thoughts begin to affect other areas of your day. Perhaps you had a particularly rough morning and are finding it hard to escape the looping thoughts at work. Pause and name the emotions you’re feeling without judgment. For example, “I’m feeling anxious and overwhelmed right now.” You don’t need to address if it’s good or bad, you just need to address it.

Why it works: Labelling emotions helps reduce the intensity of emotional experiences and creates clarity. When we address our anxiety, we are more likely to want to regulate our emotions rather than taking it out on unrelated people/things.

Why grounding matters

Grounding techniques remind us that while we cannot always control our thoughts or circumstances, we can control how we respond. By anchoring ourselves in the present moment, we can create space for clarity, calm, and healing—even in the midst of emotional storms.

If you’re feeling overwhelmed, try one of these techniques today. Your mind and body will thank you.

With warmth,

Ruchi.