Grounding Techniques for

immediate use
Thinking Techniques
Theory
When we feel a little anxious or a bit wobbly, we can learn to calm ourselves
by choosing to use the thinking part of our brain. This technique is best used
when we begin to feel stressed but can still think straight. It is often useful
when we experience a feeling of disconnection. The idea of these
techniques is to distract our emotional brain by using our thinking brain. This
means that our emotional brain can have a bit of a break. While we are
thinking about other things our emotional brain can rest and reset – this
means that it will stop sending our stress hormones and we can function well
again.
Use mental exercises to take your mind off uncomfortable thoughts and
feelings. They are discreet and easy to use at nearly any time or place.
Experiment to see which work best for you.

Memory Game
This exercise uses your memory for facts and events to bring you into the
present moment which can be very grounding if you are experiencing stress.
These may include:
Name as many breeds of dogs as you can.
How many countries can you name?
How many cities have you visited around the world?
Repeat the alphabet backwards.
Categories
Below is listed different categories – choose a couple of categories and
name as many items as you can in each one. Just spend a minute or so on
each category.
• Films
• Celebrities
• Colours
• Weather
• Countries
• Authors
• Books
• Football Teams
• Vegetables
• Fruit
• Car Types
• Animals
• Foods
• Games
• Breeds of Dogs

Alphabet
To change this up a bit, try naming items in a category alphabetically. For the
fruits & vegetables category, say “apple, banana, cabbage, date”.

Alternative Exercises
• Name all the objects around you.
• Focus on one object and describe it in detail. Describe its size, weight,
colour, texture, smell etc.
• Count backwards from 100.
• Count backwards from 100 reducing by 7 each time.
• Describe each steps of an activity you know how to do well.
• Spell your full name backwards.
• Spell the names of three other people, backwards.
Touch and describe an object
Find an object near you e.g. cushion, handbag or chair.
Describe it in as much detail as possible, as if you are explaining it to
someone who has never seen this object before.
“This chair is a typical office chair, it has a blue fabric on its seat and back. It
has a central pedestal for a base that has 5 legs each of which end with a
caster. The arms are black plastic and feel smooth to the touch. The fabric is
rough to the touch.”
Repeat until you feel calm.
Repetitive Positive Language Techniques
Using Mantra
When you are feeling good, it can be helpful to develop a list of personal mantras or
affirmations that help you when you become panicked or disoriented. Keep them
on your phone or in your diary.

I am safe, I am here in the present moment

This feeling will pass, nothing bad is happening right now

I can handle these emotions, I am strong

Mantra Cards
Some people find positive affirmations really useful to carry around – or have them
on their phone or in their diary.

Would you find this useful?

Some examples might be:

I am a good person.

I can manage this situation.

This feeling will pass, I can cope.

Sensory Techniques
Soothing Toolkit
Sensory toolkits are often used with people who struggle with mental health
difficulties. The toolkit is personal to you – it is down to you to find things that help
you relax and return you to good functioning. The contents of your toolkit can be
everyday objects that others around you will not even notice. A soothing toolkit
often includes things that stimulate the sense.

Touch
What objects feel relaxing to you? What touch helps you function well?

Is it softness? Or is it hard, sharp objects?

Velvet? Satin? Fluffy socks or gloves? Stone? Stress putty?

Some people find hard, sharp objects work best to bring them back to functioning –
for example : a weighted blanket, jaggy hairbrush bristles.

Smell
What smells do you find comforting or relaxing?

What smells do you find increase your energy and help you focus?

Some people find perfume someone important in their life use/used is comforting.
Some people use essential oils - peppermint for grounding, lavender, rose or
chamomile for relaxation – although you should talk to a practitioner before using
these oils as they are very potent and can cause allergic reactions.

The smell of coffee can be stimulating and grounding.

Taste
What tastes are comforting? What helps you focus?

Be careful with this one – this is not permission to eat sweet snacks all day!

For some people it is soft foods for others it is crunchy foods. Examples might include;
yoghurt and soup for soft and crunchy carrot or apple for crisp.
Sight
What sights help you feel relaxed? What sights help you feel focused?

Some people find nature to be very soothing – a picture of the hills, or sea, forest or
garden.

Some people find the seaside soothing, but the mountains really helps them focus.

Some people feel comforted and focused when they have photos of family and/or
friends around.

What works for you?

You could put some images on your phone or make a small collage of photos for
your desk.

Sound
Music can illicit all sorts of different feelings in us.

Do you know what music your find comforting and relaxing?

Do you know what music you find uplifting and helps you focus?

You might fin it useful to make playlists around emotions – a relaxing playlist, an
uplifting play list, a playlist that helps you cry. A play list that helps you focus.
Body Techniques
Breathing Techniques
Learning to breath properly is so important. We all think that as we are still alive it
means we know how to breath – not true! We forget how to breath as we grow up.
Most adults breath shallow breaths which can increase our sense of anxiety and
distress.

• Sit comfortably – upright but not rigid.

• Focus on your breathing.
• Slowly and gently take a nice deep breath.
• Your lungs should expand out the way and down the way – your tummy
should move out a little because of the room taken up by your lungs which
pushes down the diaphragm – this also means your internal organs are
getting a little massage.
• Exhale – slowly and gently.
• Repeat.

When you remember take 3 nice deep breathes. Make it a habit throughout your
day.

Body Awareness
Theory
The body awareness technique will bring you into the here-and-now by directing
your focus to sensations in the body. It can really help if you feel a bit disconnected
from your body. Your body and brain communicate constantly. This technique will
help your brain feel your body and help your body feel solid and send calming
messages to your brain. Pay special attention to the physical sensations created by
each step.

1. Take 3 deep breaths through your nose, and exhale slowly through your mouth.

2. Become aware of your feet on the floor. Wiggle your toes. Curl and uncurl your
toes several times. Notice the sensation in your feet and body.

3. Press your feet into the ground several times. Notice the sensations in your feet
and legs as you feel the solidity of the ground beneath your feet.

4. Clench your hands into fists, then release the tension. Repeat this 5 times and
notice the feeling.

5. Press your palms together, really press them, hold for 10 seconds. Notice the
feeling of tension in your hands and arms.

6. Rub your palms together briskly. Notice and sound and the feeling of warmth.

7. Take 3 more deep breaths and notice the feeling of calm in your body.
Activities for Calming
This technique is about distraction. Distracting your brain in order to experience
some relief from the stress you are experience. We need to ensure that this is a
positive experience and that is does not tip into avoidance.

Having an activity to complete can really help you self-soothe.

Examples might include colouring books, doodling, zentangle, puzzle books, poetry –
either reading it or writing it, apps can be really useful too.

Check out our list of apps.

1. Calm

2. Headspace

3. Well Mind

4. Moodpath

5. Insight Timer

6. T2 Mood Tracker

7. Breathe2relax