8 Grounding Exercises that Calm Anxious Thoughts

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By: Amber Crawford

Disclaimer: The views, ideas and opinions expressed in this article are those of the authors and do not necessarily reflect those of York Wellness. Any content provided by the author is of their opinion and is welcome to feedback and discussion.

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Whether you’re someone who battles anxiety daily or not, knowing some grounding techniques can be beneficial to just about anybody. We’ve all been there – some of us more than others – when thoughts of panic or worry seem to come out of nowhere, leaving us feeling anxious and out of sorts. Having a few grounding practices in your back pocket can help bring you back to the present, avoiding the “time-travelling” that goes on when the worry cycle begins.

What is Grounding?

Grounding is a practice or exercise that distracts us from our current emotions, flashbacks or spiralling thoughts. The goal of grounding is to guide you away from what’s going on in your mind, causing you to refocus on what is tangible in real-time. Grounding is also a term that is synonymous with earthing, a practice of centering oneself and connecting with the earth. Both grounding definitions involve being fully present in the now.

Who Can Benefit from Grounding

​Grounding is a practice that anyone can benefit from (We all have worrisome thoughts sometimes!) Grounding is a handy tool for those with more chronic circumstances, including:

•  flashbacks
• PTSD
• anxiety
• trauma
• depression

8 Grounding Techniques to Adopt

1. Place both hands over your heart and breathe. This technique is a form of self-soothing through physical touch. Feeling a pulse and deep breathing have historically been used as a form of centering in meditation and can help you begin to calm down. This practice is a reminder that you are here, in this moment, and fully alive.
2. Journey through the 5 senses. For those who need a longer distraction, journeying through the five senses by identifying what you can see, hear, feel, taste and smell can guide you back to the present. Start by finding an object that you can see; what is it? Identify any sounds you may hear. Reach for an item close by, feel its texture and describe it to yourself. Is there something you can taste right now? What kinds of flavors? Is there something you can smell? This practice pulls you away from spiralling thoughts and focuses on what’s in front of you.
3. Recite a phrase, song or poem. For some people, memorization of words can be a useful grounding technique during anxious moments. Some will quote a book or poem, recite a song, or create a fact-based phrase (My name is Amber Crawford, I am thirty years old. I was born in Nova Scotia…etc.) This form of grounding through memorization is a great way to break up the anxious thought pattern.
4. Move your body. Exercise has been known to be a stress reliever. Refocusing some negative energy into movement may divert your attention, and endorphins released during exercise are known to be “happy hormones”. If picking up a set of weights sounds unappealing or stressful, other forms of distracting movements include cleaning a room, playing with your kid or a pet, or re-organizing a messy cabinet. This grounding technique keeps you focused on a task, bringing you out of your head and into the present.
5. Nostril-breathing. This deep breathing technique is a great one to reach for when feeling panicked. Cover up one of your nostrils and breathe in slowly, deeply, for the count of 5 seconds. Release both nostrils as you hold your breath for the count of 3 seconds. Cover up the opposite nostril, breathing out slowly for the count of 5 seconds. Repeat, starting with the nostril you have just exhaled from. This form of deep breathing has been known to lower the heart rate and keep you focused while counting and covering your nostrils.
6. Review life-giving affirmations. This technique involves some prep work. Write down some positive affirmations and keep them somewhere safe and accessible. This is a great opportunity to be creative! When anxious thought surface, pull out these affirmations and read them aloud to yourself. Repeat the ones that speak to you in your current circumstance. Reminding yourself that you are brave, strong, and powerful may encourage you during a hard time, and reading something out loud is a solid distraction.
7. Connect with nature. Pairing with the “move your body” grounding technique, getting outdoors can help clear the mind. Whether it’s going on a hiking adventure or sitting by a river, take in your surroundings and seek out something peaceful. Notice how your breathing is a bit steadier, and how the fresh air feels good in the lungs. Nature-based grounding can also provide a different place to journey through the 5 senses, with much more beauty at hand to explore.
8. Dive into distracting conversation. Flashbacks and spiraling thoughts can happen at any given moment, even when we are in the company of friends, coworkers or family. This can be used to your advantage by asking someone an open-ended question and focusing on what they are saying. Pull yourself into some workplace gossip and really try to engage; listen to their words, notice their facial reactions, and slowly peel your mind away from its current state. Conversation may be fleeting but engaging in something tangible can stop a worrying thought process in its tracks.​
   

Helpful Tips and Additional Notes on Grounding

Find what works for you – We are all so unique, so a “one size fits all” approach to grounding is definitely ineffective. My go-to grounding technique is nostril-breathing as it always calms me during a panic attack, but nostril-breathing doesn’t really help my best friend who deals with trauma flashbacks. It’s important to find what connects with you and utilize it as often as you can.
Bring in a trusted person to help – If there is someone in your life that is safe, bring them in on your struggle with anxious thought patterns and teach them on what to say or do. This could be as simple as teaching them to ask you an unrelated question or to reminisce about a really funny thing that happened.  You can also show them how to guide you in a breathing exercise. Having a safe person who won’t judge you for contacting them during a hard time can be of great help.
Don’t be afraid to get professional help – If having a safe person to trust in is not in the cards right now, seeking a professional is absolutely ok! A mental health professional can assist you in finding the perfect grounding technique, and with the rise of technology, many professionals are often available via text or video chat. 

If you think you'd benefit from learning more about grounding or practicing these techniques with a therapist - we're here to help!  Check out our team of therapists and find the right support for you. 

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