5 Grounding Techniques That Actually Work
Shelja Ghai
M.A. Counseling Psychology
When anxiety or overwhelm hits, grounding techniques can be your anchor. These simple practices help bring your attention back to the present moment.
1. The 5-4-3-2-1 Technique
This sensory-based technique is incredibly effective:
2. Box Breathing
A powerful breathing technique used even by Navy SEALs:
3. Cold Water Reset
Splashing cold water on your face or holding ice cubes activates your dive reflex, which naturally calms your nervous system.
4. Body Scan
Starting from your head and moving to your toes, notice each part of your body without judgment. Where do you feel tension? Where do you feel ease?
5. Feet on the Ground
Simply notice your feet making contact with the floor. Feel the pressure, the temperature, the texture through your shoes or socks.
Practice these when you're calm so they become second nature when you need them. 🌱
About Shelja Ghai
Shelja is a counseling psychologist with an M.A. from Amity University. She's passionate about making mental health accessible and creates safe spaces for healing, growth, and self-discovery.