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Put your hands in water -

Place your hands into a basin or sink full of water. Focus your attention on the temperature of the water, how it feels against each part of your hand. Try with cold water and then repeat with warm water.

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Focus on feeling -

Pick up an item near you and pay close attention to how it feels in your hands. Notice the weight, temperature, and textures you feel. Examine the color and try to be specific as you describe it in your mind. Is it an indigo blue, or perhaps a turquoise green?

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Deep breathing -

Breathing is the simplest, most automatic thing we do each day, but we often don’t do it that well. There are many benefits to taking deep, deliberate breaths, but simply paying attention to them can be a grounding experience. Notice how it feels as the air passes through your nose and causes your body to expand. Try saying “in” and “out” in your head as your breath.

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Eat or drink with intention -

Take a moment to eat or drink something you really enjoy. Take small bites or sips and pay close attention to the smell, taste, and texture. Notice the flavor that lingers on your tongue.

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Hold an ice cube -

A cold ice cube in your hand will certainly shock you into the present! Pay attention to how it feels in your hand, how long it takes to melt, and how your skin feels the longer you hold it. Rubbing an ice cube on the sensitive skin of your wrist also happens to be a commonly used technique to soothe a panic attack, as it draws the attention to the body.

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Go for a walk -

This can literally be up and down the hallway or a few minutes strolling outside. Pay attention to the noise your feet make, how it feels as the soles of your feet hit the ground, and notice the rhythm of your walk. Maybe even count your steps.

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Savor a scent -

Pick a scent that you enjoy, such as a fruit, a cup of tea, a herb, or a candle, and hold it to your nose. Slowly breathe it in and try to describe the smell in as much detail as possible, i.e.. citrusy, sweet, spicy, etc.

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Move your body -

If you’re feeling uninhibited and loosey-goosey, you could go straight for an embodiment practice like dancing or shaking your body. If that sounds a bit strange, you can try doing jumping jacks, jogging in place, or stretching your muscle groups one at a time. Notice how your feet feel as they hit the ground, which muscles are being activated, and the feeling of your limbs as they move through the air.

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Listen -

Take a moment to listen to your surroundings, whatever they might be. Can you hear birds and cars? Perhaps fingers typing on keyboards and the hum of an air conditioner? Focus in on what kinds of sounds you’re hearing and pick out details about them. Let them remind you where you are.

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Focus on your body -

Sitting or standing, scan your body from head to toe and notice every little sensation. Notice how your hair feels against your head or face, the feeling of your clothes against your skin, which muscles are tense, how it feels to wiggle your toes inside your shoes or against the floor, and so on.

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The 5-4-3-2-1 method - This grounding method is also great for panic attacks. Working with your senses, pick out five things you can hear, four things you can see, three things you can touch, two things you can smell, and one thing you can taste.

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Memory games -

Distracting your mind can calm it just as well as drawing its focus to the senses. Why not make a memory game by looking at a detailed photo of a cityscape or crowded scene for five to 10 seconds. Then, hide the photo and try to recreate the image in your head in as much detail as possible, or list all the details you can remember on a piece of paper.

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Categorized lists - Choose a category such as flowers, ice cream flavors, or musical instruments, and try to name as many things as you can within that category.

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Use numbers -

Try counting back from 100 or running through a times table in your head. If you’re not a math person, this will take extra focus!

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Recite something - Try to think of a poem, song, or scene in a movie that you know more or less by heart. Try to recite it in full, either out loud or in your head. If you’re saying it out loud, focus on how your mouth feels as you speak the words. If it’s in your mind, conjure an image of each word as you say it.

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Laugh! - If you’re a natural-born comedian, go ahead and make up your own joke, or think back to a memory that makes you laugh every time. Alternatively, go to a YouTube video or comedy show you know will make you laugh.

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An anchoring phrase -

This is a simple recounting of your current placement in the world. You might begin by stating your name, your age, where you live, what time it is, and where you are at that moment in detail. You can keep adding more details until you feel calm. Examples might include what the weather is like, whether you’re hungry, what food is in the fridge, and any small actions you’re taking.

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Visualize a calming daily task -

Pick a simple household task that you don’t mind doing. It could be folding the laundry, for example. Visualize every detail and describe it to yourself as you do it. Imagine picking a T-shirt up and shaking it out, laying it flat on the bed, the fresh smell, the warmth and texture of the fabric. Work your way through a whole basket and don’t skip any details.

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Describe a task -

Pick a task that you do regularly and know how to do well, like making a coffee or tuning a guitar. Describe each step in great detail, as if you're instructing someone else who’s never done it before.

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Visualize your separation -

A more direct way to ground yourself and move away from painful feelings or anxiety is to visualize yourself literally leaving them behind. Take deep breaths and close your eyes. Imagine your worries or emotions like rocks and visualize yourself picking them up and putting them in a box one-by-one. Close the box and see yourself walking away from it.

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Describe your surroundings -

Take a few moments to look around and describe everything about where you are. Engage all your senses in your description, noting colors, smells, noises, and textures.

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Picture someone you love -

Grounding is a method of self-soothing in times of distress, so why not call in the (imaginary) assistance of someone who soothes you. Imagine the face of someone dear to you who makes you feel calm and supported. Visualize their face, conjure-up their voice. Imagine them reassuring you that you’ll make it through this tough moment.

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Self-love and affirmations -

Repeat phrases to yourself that will help you in this moment (it might be helpful to imagine what you’d say to a good friend if they were feeling the same way). This might sound like “You are strong and you will make it through this,” or “You’re doing the best you can right now and that’s enough.”

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Pet time - If you have a pet, they can be a great source of comfort in times of stress. Focusing on them takes us out of our heads and into the present moment. Spend a few moments sitting with them and paying close attention to how they look and what they’re doing. The texture of their fur, the sound of their breathing, maybe even hold or hug them if that’s possible. Doing this in your mind can also be comforting if you’re not with them.

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Favorites -

Pick a few different categories and list your top three favorite things in each. These might be foods, songs, animals, or places.

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Visualize your favorite place -

Think of a place you love, whether it’s your childhood home, a spot in nature, or somewhere in a foreign country you visited. Visualize that place in detail, engaging all five senses again to build the memory. Think about the last time you were there and what you did.

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Plan an activity -

Plan an activity that you know you’ll enjoy, like visiting a friend, seeing a movie, or going for a walk somewhere beautiful. Think of what you’ll do and when. This can be done alone or with a loved one.

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Touch something comforting -

Pick an object that you find comforting, whether it’s a soft blanket, an old T-shirt, a stone you collected at the beach, or a crystal if that’s your thing! Pay close attention to how it feels in your hands.

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List of joys -

Make a list of things that bring you joy and that are good about your life or the world. Visualize each of them briefly.

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Music -

Put on a favorite song and listen to it as if it’s the first time you’re hearing it. Pay attention to the melody, the lyrics, and the reaction it evokes in you. Does it give you chills, or bring up a memory?

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Grounding takes practice -

Like many things, grounding becomes more effective with practice. Try using some of these techniques in calmer moments so you'll know what works for you when the need arises.  

Sources: (Healthline) (Medical News Today) 

See also: The incredible benefits of being naked

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