Presence - Grounding

Grounding exercises for anxiety and overthinking

Grounding brings you back to what your body can feel right now. If your thoughts are racing or you feel unreal, these small practices help you reconnect with the present moment - quickly and gently.

Why grounding works

Anxiety pulls attention into thoughts. Grounding pulls attention into sensation. The more specific the sensation, the easier it is for your nervous system to settle.

  • It gives your mind something concrete to do.
  • It reduces the intensity of racing thoughts.
  • It helps you feel "back in" your body.

Try this in 90 seconds

5-4-3-2-1 grounding

  1. Name 5 things you can see.
  2. Name 4 things you can feel (texture or pressure).
  3. Name 3 things you can hear.
  4. Name 2 things you can smell.
  5. Name 1 thing you can taste.
More grounding techniques

Two quick body anchors

Feet on the floor

Press your feet down gently. Notice the pressure at your heels and toes. Count slowly from 5 to 1 with each exhale.

Palm warmth

Rub your palms together for 10 seconds, then rest one hand on your chest. Feel the warmth and weight for a few breaths.

FAQ

What is grounding?
Grounding is any simple practice that brings attention back to your senses - sight, touch, sound, and the body in space.
How long does it take to work?
Many people feel a shift in 1-3 minutes. Even 60 seconds can help when the practice is specific and physical.
Is grounding the same as meditation?
Not necessarily. Grounding is more like re-orienting your attention to the here-and-now through the body.
What if I don't feel a difference?
Try a different cue - texture, temperature, or pressure. It's okay to experiment until something lands.