Grounding Techniques You Can Use Anywhere
Sometimes, it feels as though stress or anxiety sneaks up on us from nowhere! It can happen during a meeting, while waiting in line, or even at home when all of the sudden, things can feel overwhelming. In those moments, grounding techniques can help you quiet your racing thoughts and help you to become calmer.
Grounding Techniques are simple mental and physical strategies that help you reconnect with the here and now. Grounding Techniques help to stop the feeling of spiraling anxious thoughts or overwhelming feelings, and shift your focus to your body's physical sensations, and surroundings. This helps regulate your nervous system, reduce stress, and create a sense of calm.
At Fallen Timbers Holistic Services, we often use and recommend grounding techniques to calm uncomfortable responses. These techniques aren’t complicated, you can do them anywhere, anytime, and they can make a big difference when your mind or body feels unsettled. We asked our clinicians to share their favorites with you!
Progressive Muscle Relaxation (PMR)
“I use progressive muscle relaxation with clients and for myself! It is so versatile and can be done anywhere. I use this in sessions with clients so that they can understand how effective it is, and I encourage them to use this at home as well!” - Amanda
“My favorite grounding technique that I personally use is progressive muscle relaxation (PMR). This was taught to me when I was in college and I visited the counseling center for test anxiety. When we are anxious we naturally tense up and this technique helps bring awareness back to the body. I also like PMR because you can do it anywhere and still be discrete.” - Cori
How to try it:
Start with your toes: curl them tightly, hold for 5 seconds, then release.
Focus on the feeling of tension and then also on the feeling of relaxation with each step.
Move up through your legs, stomach, shoulders, and face. Tense and relax each muscle group.
Notice how your body feels lighter and calmer with each release.
Sensory Reset
“My favorite grounding technique is to manipulate your senses. A few examples of this are holding ice as long as you can, sticking your hand in cold water as long as you can, eating salt, or eating sour candy. I like this one because it kind of "shocks" you back into reality/feeling grounded.” - Montana
How to try it:
Hold an ice cube and focus on the cold sensation as it melts.
Place your hands under cool running water and notice the feeling.
Eat a piece of sour candy or something salty, paying close attention to the taste.
5-4-3-2-1 (or 3-3-3) Technique
“My favorite grounding technique is 5-4-3-2-1 (5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste) or 3-3-3 (3 things you can see, 3 you can touch, 3 you can hear). I like this grounding technique because it can be done anywhere and discreetly. Engaging the senses is an excellent way to bring awareness back to the here and now.” - Cary
“My favorite grounding technique is the 3x3 Grounding Technique. It involves naming three things you can see, hear, and feel. This technique helps me because it forces my mind to shift its awareness and immerse me in the present moment.” - Nate
How to try it:
Look around and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Or, 3 things you can see, 3 things you can touch, and 3 things you can hear.
Safe Space Visualization
“Sometimes I imagine a place where I feel calm, happy, and secure. It could be a childhood home, a peaceful beach, or even a fictional place. Preparing this “safe space” ahead of time makes it easier to access during stressful moments.” - Jeff
How to try it:
Close your eyes and imagine a place that makes you feel calm and safe.
Picture the details. What do you see? Hear? Or feel in this place?
Stay in that scene for a few minutes, breathing deeply as you settle into the calm.
Grounding techniques interrupt the cycle of anxious or intrusive thoughts by shifting your focus to your body, senses, or surroundings. They don’t erase stress, but they give you a pause. A chance to breathe, reset, and face challenges with more clarity.
At Fallen Timbers Holistic Services, we teach and use these tools as a part of your therapy treatment, because healing isn’t just about big breakthroughs; it’s also about small practices that help you manage the stresses of daily life.
If you’d like to explore grounding strategies in a supportive setting, our team at Fallen Timbers is here to help. We offer individual therapy and group sessions, trauma-informed care, couples and family therapy, and practical tools like these to guide you on your journey toward peace and balance.
Ready to get started? Contact us today to schedule a free 15-minute consultation!
