Grounding
Exercises 101
Dr. Megan Anna Neff
Grounding Exercises 101
Grounding Exercises
When it comes to grounding exercises, there are three main types
to choose from. You might find that one category works better for
you than the others. So, don't be afraid to give them all a try. If one
doesn't quite click, no worries, just move on to another until you
find the grounding exercise that works for you!
Visualization &
Mental
Self-Soothing
Tactile & Sensory
©Dr. Neff | www.neurodivergentinsights.com
Grounding Exercises 101
When to Use Grounding
1. During Intense Emotions: Grounding can be particularly useful when you're
experiencing overwhelming or intense emotions, such as anger, anxiety, or
panic. Grounding can help you regroup.
2. Anxiety or Panic Attacks: Grounding exercises can help manage the
symptoms of anxiety or panic attacks by shifting your focus away from the
distressing thoughts or sensations.
3. Flashbacks or Intrusive Memories: When you're dealing with distressing
memories or flashbacks, grounding can help you reconnect with the present
moment and get out of the traumatic memory more quickly.
4. Feeling Disconnected: If you ever feel detached from reality or your
surroundings or are starting to dissociate, grounding techniques can help you
regain a sense of presence.
How Not To Use Grounding
1. As a Distraction from Emotions: Grounding should not be used as a way to
avoid or suppress your emotions as a long-term strategy.
2. When Driving or Operating Machinery: Grounding exercises that require your
full attention should be avoided when you need to focus on tasks like driving or
operating heavy machinery.
3. When Seeking a Quick Fix To Emotional Pain: Grounding isn't a magic
solution to make pain vanish instantly. Grounding techniques are not a quick fix
or a magic solution to instantly eliminate pain. Their purpose isn't to make
emotions disappear but rather to provide a stable anchor during challenging
moments. If you're anticipating immediate relief, it's essential to adjust your
expectations, as these practices are more about gradual support and resilience-
building than something that makes the emotional pain resolve.
The key is to use grounding as a tool for managing and navigating difficult
emotions, not as a means to escape them.
Grounding Exercises 101
Examples of Mental Grounding
Describe your surroundings in detail: Describe your surroundings
in intricate detail, using all of your senses—sight, sound, smell, taste,
and touch. This technique is sometimes referred to as the 5-4-3-2-1
Grounding Technique (see the next exercise).
Detailed narration: Narrate your current activities with exquisite
attention to detail. Whether you're eating, walking, or driving,
describe each action in a thorough and methodical manner.
Mental categorization: Challenge your mind by categorizing
objects, such as books, sports teams, cars, or music. For example,
try to name as many items as possible in each category, like listing
all the states that start with "M" or recalling TV shows from the 90s.
Alphabet focus: Slowly recite the alphabet, letter by letter or pick
an object in the room and spell its name backward, concentrating
on each letter.
Number play: Engage your brain with numbers. Solve math
problems or count down from 100 by sevens to divert your
thoughts and regain control.
©Dr. Neff | www.neurodivergentinsights.com
Grounding Exercises 101
The 5.4.3.2.1 Grounding Technique
This is my personal favorite grounding technique: The 5.4.3.2.1. This
technique combines both mental and sensory elements and can be
particularly effective when initiated early during moments of panic,
flashback, or sensory overload.
The 5.4.3.2.1 Grounding Technique
5 things you see
4 things you hear
3 things you feel
2 things you smell
1 thing you taste
©Dr. Neff | www.neurodivergentinsights.com
Grounding Exercises 101
Examples of Tactile Grounding
Rub your hands together vigorously, directing your attention to the
physical sensation of friction.
Press your heels firmly into the floor and pay close attention to how
it feels beneath your feet.
Engage with objects around you by touching them while verbally
naming them. Explore these objects using all your senses.
Stamp your feet purposefully to create a physical connection with
the ground.
Adjust your posture to a more upright position, focusing on the
change in your body's alignment.
Run your hands under running water and concentrate on the
sensation as it flows over your skin.
Keep a small grounding item with you, such as a rock, piece of fabric,
or a favorite fidget toy, to provide comfort and stability.
Hold an ice cube in your hand for 60 seconds to redirect your focus
to the physical sensations and ground yourself in the present
moment.
©Dr. Neff | www.neurodivergentinsights.com
Grounding Exercises 101
Examples of Sensory Grounding
Sensory grounding techniques offer a powerful form of grounding, helping to
stabilize and soothe. These can range from engaging in vigorous movement to
activate the proprioceptive system, to more calming methods like aromatherapy
for sensory soothing. Below are some activities that serve as sensory grounding:
Jumping jacks
Lifting weights
Yoga
Aromatherapy
Using a TENs unit
Mindful stretching
Sitting on a balance ball
Tossing medicine ball
Moving furniture
Cuddling a dog/cat/pet
Cleaning
Push-ups/wall push-ups
Yard work
Clenching fists/jaw
Rocking in a glider or rocker
Cold/warm cloth to face/neck
Get under a weighted blanket
Hot/cold shower
Holding/chewing ice
Playing an instrument
Eating lemon/spicy food
Mindfully drinking something
Aromatherapy
cold or hot
Kinetic sand/clay/pottery
Eating lemon/spicy food
Listening to music
Kinetic sand/clay/pottery
Clapping your hands
Listening to music
Creating tension (push hands
Bean bag tapping
together)
Walking/running
©Dr. Neff | www.neurodivergentinsights.com
Grounding Exercises 101
Examples of Visualization and Self-Soothing Grounding
Harness the power of visualization: Picture a place where you feel calm
and peaceful. Slowly immerse yourself in this mental image, using all
your senses to imagine the smells, sounds, colors, and physical
sensations of that place.
Reassure yourself with self-soothing statements like "I can handle this,"
"I am resilient," or "I will get through this moment."
Retreat to a safe mental sanctuary you've created: Pay attention to
every detail of this imaginary place, from the environment and air
temperature to any people, animals, or shelter that provide comfort.
Plan a treat for yourself, whether it's a relaxing bath or a delicious meal,
as a way to show self-care.
Summon pleasant memories, scents, or thoughts of loved ones. Carry a
photo or a keepsake that reminds you of someone who brings you
comfort.
Focus on positive events happening in the upcoming week or near
future to shift your perspective toward hopeful anticipation.
During each exhale, repeat calming words such as "relax" or "calm" to
anchor your mind in a tranquil state as you breathe.
©Dr. Neff | www.neurodivergentinsights.com
Grounding Exercises 101
Suggestions to make grounding work well
Regular Practice: Consistently practice grounding techniques to
build your skill and make them more effective over time.
Create a Handy List: Keep a list of your preferred grounding
strategies readily accessible. You can jot them down in a diary,
leave a note in your car, or attach it to the fridge. Having this
reminder makes it easier to incorporate grounding into your daily
routine.
Early Intervention: Start employing grounding exercises as early
as possible when you sense distress or anxiety creeping in. This
proactive approach can help prevent the escalation of negative
emotions.
Before-and-After Assessment: Monitor your stress or pain levels
by rating them before and after practicing grounding. This self-
assessment enables you to identify which grounding techniques
work best for you and can guide your future choices.
©Dr. Neff | www.neurodivergentinsights.com
GROUNDING HELPERS
Tactile objects and other items can help facilitate grounding. Some of my
favorites include pop-its, essential oils, fidget rings, and other high-textured
items. Below are some of my favorite items to have on hand with me for
grounding purposes.
Pop-it fidget toys
Gravity Blanket
Essential Oils
Natural Campfire Incense
Disclaimer:
Affiliate Links
GROUNDING HELPERS
Tactile objects and other items can help facilitate grounding. Some of my
favorites include pop-its, essential oils, fidget rings, and other high-textured
items. Below are some of my favorite items to have on hand with me for
grounding purposes.
Fidget Cube
Fidget Bracelet
Stress Balls
Fidget Ring
Disclaimer:
Affiliate Links
