Four grounding techniques to reduce stress and bring calm

Kate Ng
·Trending Lifestyle Reporter
·4 min read
Woman hand holding a colorful rock at Petra, Jordan.
Focusing on a small object, such as a rock, can help ground you in the present moment. (Getty Images)

In times of extreme stress, it can feel like things are spiralling out of control and you’re unable to make anything work for you.

We all go through moments like this, and while some of us are able to let them pass, others may need a helping hand to calm our thoughts.

Grounding techniques can help immensely to relieve stress and anxiety, particularly when you feel overwhelmed by those feelings.

Grounding techniques are a type of coping strategy that can help you focus on the present moment and calm your mind.

They do this by redirecting your attention away from the stressful thoughts or feelings, and towards something that is tangible or sensory in the present moments.

Thoughtful young woman standing against blue wall
Experts say grounding techniques can help manage stress, anxiety, panic attacks, and more. (Getty Images)

Dr Elena Touroni, consultant psychologist, tells Yahoo UK: "When anxiety rises, grounding exercises can be invaluable for staying present.

"These methods engage your senses and remind you that, despite uncertainties, you’re still in control of your immediate surroundings."

Practicing a grounding technique can be particularly helpful for anxiety, panic attacks, flashbacks related to post-traumatic stress disorder (PTSD), and dissociation, which is the feeling of being detached from your body or feeling as though you’re not in the real world.

If you ever find yourself in a state of heightened stress and anxiety, and you’re in need of a method to help you calm your thoughts and bring your focus back to what’s happening in front of you, you can try one of these four grounding techniques.

Focusing on your breathing is a great way to melt away tension in your body and calm your mind. Dr Touroni, who is the co-founder of The Chelsea Psychology Clinic, explains: "Deep breathing is one of the most accessible and effective grounding techniques for reducing stress.

"When we’re anxious, our breathing tends to become shallow, which can amplify feelings of panic. Practising slow, deep breathing helps activate the body’s relaxation response, sending signals to the brain to calm down."

The ‘square breathing’ technique involves breathing in deeply while counting slowly, holding your breath for the same count, and slowly breathing out for the same count. You can use the below video to help guide your square breathing:

This technique aims to help you “ground” yourself in the present moment and to take in your surroundings by using all five of your senses.

Dr Touroni explains: "The '5-4-3-2-1' technique is a practical exercise that uses the senses to redirect attention from anxious thoughts to the present moment.

"To practice it, 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. This process of focusing on sensory details helps shift your mind away from worry and into the immediate environment, often relieving stress by reminding you that, in this moment, you are safe and grounded."

Holding a stone from spring water
Focusing on a small object, such as a stone, can help distract your mind. (Getty Images)

Firstly, choose a small item - it can be anything, like a stone, crystal, earring, bead, coin, or anything that fits in your pocket or purse.

Once you have your item, focus on it by examining it closely. You can ask yourself questions like:

  • Is it soft or hard?

  • Is it sharp or blunt?

  • Is it cold or warm?

  • Is it smooth or textured?

  • Is it heavy or light?

  • Is it colourful or plain?

According to the Counselling Directory, doing this exercise a few times can help you associate the object with calming thoughts.

"Once you have done this a few times and, as long as you use the same object, just having the item with you or holding it in your hand can help you focus in stressful situations," the organisation says.

Man washing and cleaning her hand in bathroom, soft focus. Closeup of fingers under flowing tap water. Hygiene, bedtime procedures
The simple act of putting your hands under running water can help distract you from racing thoughts. (Getty Images)

According to Trauma Research UK, the water grounding technique helps by leveraging the sensory nature of water to bring you into the present moment. It also works as an immediate distraction from stress and anxiety.

You can practice this technique by:

  • Immersing your hands under a gentle stream of warm running water. Allow your awareness to center on the delicate sensation of the water’s temperature caressing your palms, fingertips, and the back of your hands.

  • Change the water temperature to cold and once again notice the different sensations as the water flows over both sides of your hands.

  • Sigh deeply and repeat several times.

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