51 grounding techniques to help you feel settled now
Reduce anxiety and stress
If you suffer from anxiety, worry and/or stress, you can practice these simple and effective grounding techniques and shift your perspective:
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Touch 3 objects with a rough texture.
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Listen for 1 sound that is far off in the distance.
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Listen for 1 sound that is close to you.
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Look for objects that are light blue.
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Look for the shapes of animals in the clouds.
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Cuddle a pet and notice how the fur feels on your skin.
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Hold onto ice for 10 seconds.
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Look around and find 3 objects shaped like a square.
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Suck on a mint.
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Drink ice-cold water
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Touch 2 objects with a cool surface.
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Drink warm (decaffeinated) tea.
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Drum your hands to the tune of your favourite song.
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Smell a pickle.
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Walk outside with your bare feet and describe what you feel.
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Apply a scented lotion to your body.
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Tense all of your muscles and then slowly relax them all.
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Look around and find 3 objects shaped like a triangle.
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Take 5 deep belly breaths.
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Look at a flower and describe all the details out loud.
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Go for a walk and describe all the pretty colours you see.
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Go outside and describe what the weather feels like on your skin.
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Rub your hands together and listen to the sound it makes.
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Count your freckles.
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Touch 3 objects with a smooth texture.
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Rub hand sanitizer on your hands and smell your hands.
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Sit on a stability ball and lightly bounce.
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Describe out loud what it feels like to inhale through your nose.
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Say out loud, “Right here, right now, I am ok.”
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Look around and find 3 objects shaped like a circle.
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Put both hands on your chest and say, “I got you.”
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Smell a pet’s breath. It smells so stinky, yet so good.
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Take a warm bubble bath with your favourite scented bath salt.
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Write a list of all the words that rhyme with your name.
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Suck on a lemon.
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Find 3 yellow objects.
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Chew a piece of gum.
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Draw a picture using squares, rectangles, circles, triangles, and hearts.
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Write your name and see how many new words you can make with the letters.
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Go outside and make hand shadow animals.
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Look around and find 3 objects shaped like a rectangle.
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Count backward by 7’s from 100.
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Eat a teaspoon of mustard and describe what it tastes like and notice where you taste it on your tongue.
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Smell a lime and see if you can make your mouth water.
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Squeeze a stress ball 20 times.
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Go outside and use sidewalk chalk to draw a nature scene.
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Colour in an adult colouring book.
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Pick flowers from outside and create a bouquet.
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Smell different essential oils and rank them in order of your preference.
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Go outside and notice all the sensations you feel on your skin.
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Create a crossword puzzle out of your closest friends’ names.
Stress management techniques
Reducing stress involves adopting strategies that promote relaxation and enhance your ability to cope with life’s challenges. Here are several effective methods:
Exercise regularly
Engage in physical activities like walking, jogging, yoga, or dancing. Exercise releases endorphins, which improve mood and reduce stress.
Practice mindfulness and meditation
Techniques such as mindfulness meditation, deep breathing exercises, or guided imagery can help calm your mind and reduce anxiety.
Establish a routine
Having a structured daily routine can provide a sense of control and predictability, which can alleviate stress.
Get adequate sleep
Prioritise sleep by establishing a consistent sleep schedule and creating a restful environment. Quality sleep is crucial for stress management.
Nurture your relationships
Spend time with family and friends. Social support can provide comfort and help you navigate stressful situations.
Limit caffeine and alcohol
Reduce intake of stimulants like caffeine and depressants like alcohol, as they can increase anxiety and disrupt sleep.
Engage in hobbies
Spend time doing activities you enjoy, such as reading, painting, gardening, or playing music. Hobbies can be a great way to unwind.
Practice time management
Organize tasks and prioritize responsibilities to avoid feeling overwhelmed. Break larger tasks into manageable steps.
Stay hydrated and eat well
Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Proper nutrition supports overall well-being.
Learn to say no
Avoid overcommitting yourself. It’s okay to decline additional responsibilities that may add to your stress.
Seek professional help
If stress becomes unmanageable, consider talking to a therapist or counsellor. They can provide strategies tailored to your situation.
Practice gratitude
Keep a gratitude journal or reflect on positive aspects of your life. Focusing on what you’re thankful for can shift your mindset.
Limit screen time
Reduce time spent on social media and news, which can contribute to feelings of stress and anxiety.
Use relaxation techniques
Incorporate techniques like progressive muscle relaxation or aromatherapy to promote relaxation.
Spend time in nature
Get outside and enjoy nature. Spending time in green spaces can reduce stress and improve mood.
Incorporating these strategies into your daily life can help you manage and reduce stress effectively. Remember that it’s important to find what works best for you, as everyone responds differently to stress management techniques.
Integrative counselling
Improve your mental health and well-being using integrative counselling, which draws on a range of therapeutic interventions including:
- Person-centered therapy
- Gestalt Therapy
- Cognitive Behavioural Therapy
- Sand Tray Therapy and creative counselling
Healing and growth
Take the first step towards healing and growth and reach out to a professional therapist for personalised support and guidance to help you manage anxiety and stress.
Contact Frances Rayner at Dove Counselling today to schedule a FREE 15-minute initial consultation.
