How to ground yourself when you feel stressed or anxious
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what grounding is and how it can treat stress, anxiety, and depression. Plus, 15 tips and tricks on how to ground yourself, including the 54321 technique.
Finding moments of calm inside our often chaotic days can feel like a challenge. But, while stress and anxiety are common experiences, they don't have to take over your life. Grounding techniques can be a practical and effective way to regain your balance and sense of peace during difficult moments. If you're dealing with anxiety or stress—whether fleeting or persistent—grounding can offer significant relief.
What is grounding?
Grounding is a set of simple and practical techniques designed to reconnect you to the present moment, helping you find balance, calm, and stability when things feel hectic or stressful. These techniques can be used by anyone at any time, whether at home, work, or on the go and can be particularly helpful in managing certain mental health conditions:
Anxiety
Stress
Depression
Post-traumatic stress disorder (PTSD)
Dissociation
5 types of grounding techniques, including the 5, 4, 3, 2, 1 method
Grounding techniques are flexible and adaptable to your individual needs and circumstances. Take time to try each technique and see which ones work best for you. You might even find that some techniques work better in certain situations than others, so stay open to exploring.
1. Mental techniques
These techniques involve using your mind to distract and calm yourself. By focusing on mental exercises like counting backwards from 100 in multiples of seven or naming states in alphabetical order, you shift your attention away from anxiety and toward a task that requires concentration.
2. Physical techniques
Reconnect with the present using your body and senses. In this type of grounding, you often focus on the sensations you notice in and around your body, like the feeling of your feet on the ground, the sounds around you, or the texture of an object you’re holding. Practicing mindfulness brings your awareness back to the here and now, helping you feel more grounded.
3. Emotional self-care techniques
Emotional grounding involves activities that help you care for your emotional state. This could be as straightforward as watching your favorite movie, calling a friend, or engaging in a hobby that brings you joy. In nurturing your emotional wellbeing, you can experience a break from stress and anxiety.
4. The 5, 4, 3, 2, 1 grounding technique
The 5, 4, 3, 2, 1 grounding technique is a popular and effective method that involves using your five senses to ground yourself. You identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It can bring your attention to your surroundings and away from distressing thoughts or feelings.
How to ground yourself: 15 tips
Having grounding tools at the ready can be a game-changer when you need to find your calm and feel centered. By incorporating these methods into your daily life, you can create a personal grounding routine that works for you.
1. Focus on your breath
Take slow, deep breaths. Concentrate on the feeling of air moving in and out of your body. The simple act of noticing your breathing can significantly calm your mind. Try the 4–7–8 breathing technique. Inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Repeat as long as needed.
💙 Let your breath guide you into a sense of balance and peace in this 4-minute guided meditation, Breathing Room.
2. Prioritize physical wellness
Taking care of your body is a fundamental step in feeling grounded. Enjoy regular physical activity and eat a balanced diet. Schedule 30 minutes of moderate exercise, like a brisk walk or yoga, into your day. Plan meals with a mix of fruits, vegetables, proteins, and whole grains. Of course, treats are important to include in balanced living, too.
💙 Listen to The 4 Pillars of Health, a series dedicated to addressing what creates a healthy lifestyle, including movement and food.
3. Ensure quality sleep
Aim for 7–9 hours of sleep each night. A well-rested mind is more resilient and better equipped to handle stress. Create a bedtime routine that includes turning off screens an hour before bed and sleeping in a dark, quiet room.
💙 Incorporate this Peaceful Sleep meditation into your nightly routine and transform the power and potency of your sleep.
4. Spend time in nature
Connect with the outdoors by dedicating time each week to be outside. Whether it’s a walk around your neighborhood or sitting in the park, nature can have a calming effect.
💙 Try a Mindful Walking meditation while in nature to heighten the calming effect of your time outside.
5. Listen to music
Find music to soothe you. You might create playlists based on what you need in a moment—one for calming, one for energizing, one for lifting your spirits… and one for dancing, of course.
💙 If you don’t want to make your own, try choosing a Calm Playlist based on your mood or what you need at the moment.
6. Avoid overthinking
When you catch yourself worrying, pause, and write down your thoughts. Putting a pen to paper can help stop the cycle of overthinking so you can keep a more realistic perspective on situations.
💙 Learn how to get unstuck and stop Overthinking with the help of Jay Shetty in the Daily Jay.
7. Adopt different perspectives
If you’re facing a problem, write down or discuss with a friend three different ways to look at the situation. A new perspective can help you find effective solutions.
💙 Let Jay Shetty help you Shift Your Perspective and relate to your thoughts, and problems, in a healthier way.
8. Focus on what you can control
Direct your energy to areas of your life where you have influence, rather than stressing over things beyond your control. Make a list of your concerns and divide them into things you can control and things you can’t, then focus your efforts on the first list.
💙 Learning new tools is something you can control, so take a few minutes to explore how to find Grounding in times of anxiety during the Daily Calm.
9. Take small steps
Break down tasks into smaller, manageable parts. This reduces overwhelm and increases your sense of accomplishment. Don’t forget to celebrate each small victory—the small wins matter, too!
💙 Explore how you might celebrate those Small Wins during the Daily Jay.
10. Do what you’re good at
Engage in activities that showcase your strengths to boost your confidence and sense of capability. Allocate time each week to a hobby or activity you excel in, whether it’s cooking, painting, or solving puzzles.
💙 Learn why hobbies can make us happier, less stressed, and even more productive during The Power of Hobbies with Elizabeth Segran.
11. Align with your purpose
Reflect on your values and goals to stay connected to what truly matters to you. Ensure at least one daily activity is aligned with them to bring a sense of peace and direction.
💙 Discovering your purpose (and how to get there) takes time. Explore Process vs. Purpose and how there can be many paths to the same destination.
12. Remember the temporary nature of problems
Understand that difficulties are often temporary. This perspective can help in managing difficult moments. When you’re feeling doubtful, write down a challenging situation you faced in the past and how you overcame it to remind you of your resilience and grit. You’ve got this.
13. Create a routine
Having a daily routine provides structure and a sense of normalcy, both of which can be grounding. Plan your day the night before, including time for work, relaxation, meals, and exercise.
💙 Learn how to establish New Routines and get more comfortable (and less anxious) about starting something new.
14. Practice mindfulness
Be fully present in the current moment. Mindfulness can be practiced through activities like meditation, or simply by paying full attention to daily tasks like eating or showering.
💙 New to mindfulness? The 7 Days of Calm series is a great place to start..
15. Seek social support
Connect with friends and family, as sharing your experiences and feelings can be incredibly grounding and reassuring. You might even join a support group related to a personal interest or challenge.
How to ground yourself FAQs
How do I start grounding myself?
Starting to ground yourself is all about taking the first small step. Begin with something simple like focusing on your breath. Sit in a quiet place, close your eyes, and take deep, slow breaths. Feel the air entering and leaving your body. As you become more comfortable, try incorporating other grounding techniques—like the 5, 4, 3, 2, 1 method or mindful walking—to bring your attention to the present moment.
Why am I struggling to ground myself?
Struggling to ground yourself is completely normal, especially if you're new to the practice or you’re experiencing high levels of stress or anxiety. It's important to be patient and gentle with yourself. Sometimes, it takes a bit of trial and error to find the techniques that work for you. Also, consider the environment you're in—a quiet, comfortable space can make a big difference.
If you continue to find it difficult to ground yourself, speak with a professional for personalized guidance and support.
How do you ground your energy?
Grounding your energy involves engaging in practices that help you connect with the present moment and feel more centered. This can be achieved through methods like mindful breathing, physical exercises, spending time in nature, or even simple activities like savoring a cup of tea.
Engage your senses and focus on the here and now, rather than on past worries or future anxieties. With practice, these techniques can help stabilize your energy and bring a sense of calm.
How often should I practice grounding techniques?
The frequency of practicing grounding techniques can vary based on your individual needs and schedule. Incorporating them into your daily routine can be highly beneficial—even a few minutes a day can make a significant difference. Over time, as these practices become a regular part of your life, you might find yourself naturally using them whenever you feel stressed or overwhelmed.
Can grounding techniques be done anywhere?
One of the great things about grounding techniques is that they can be practiced almost anywhere. Whether you're at home, in the office, or even outside, there are methods that can be adapted to your environment. For example, the 5, 4, 3, 2, 1 technique can be done sitting at your desk, and mindful breathing can be practiced in a park or on your commute.
Can grounding help with sleep disorders?
Grounding techniques can be beneficial for those with sleep disorders as they can promote relaxation and reduce anxiety, which are often barriers to good sleep. Practices like deep breathing or progressive muscle relaxation before bed can help prepare your mind and body for sleep. However, it's important to note that while grounding can aid in improving sleep quality, it's not a substitute for professional medical advice or treatment for sleep disorders.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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