Grounding techniques aim to bring you back to the present moment. They help distract your mind from negative and challenging emotions, as well as unwanted experiences, so you can refocus on what is happening here and now.
They can help manage anxiety by turning your attention away from distressing thoughts, worries, and memories, and redirecting it to the present.
Grounding techniques can be physical, where you use your five senses or tangible objects to reconnect with your body or environment, or mental, where you use cognitive distractions to shift your thoughts away from distress and reconnect with the present. Some techniques combine both approaches.
Self-soothing grounding techniques focus on comfort, calm, and emotional safety. While mental and physical grounding techniques help reconnect you with the present moment, self-soothing techniques aim to calm the nervous system and create a sense of reassurance.
Here, we’ll explore a few self-soothing grounding techniques to help you feel calmer, safer, and more connected to the present moment.
Peaceful Place (Safe Space Visualisation)
This technique is often used to help create a sense of calm and safety.
Think of a specific place in your mind that feels safe, calm, or comforting. This could be real or imagined. It might be your bedroom, a beach, a forest, a childhood home, or somewhere entirely made up.
The goal is to mentally create a space where you feel grounded, safe, and at ease.
Try to make the image as detailed as possible:
- What can you see around you?
- What does the space look like?
- What colours do you see?
- Is it bright, warm, or dim and quiet?
- What sounds can you hear
- Is there a breeze, music, silence, or nature sounds
- What does the air feel like?
- Is there a temperature or texture you notice?
You can also add sensory comfort:
- Imagine sitting or lying down there
- Notice how your body feels in that space
- Add objects that make you feel safe or calm
Some people also imagine a safe person, guide, or comforting presence in this space, or repeat a calming phrase like “I am safe here” or “I am okay in this moment.”
You can return to this place whenever you need to feel grounded.
Listen to Music
Play music that helps you feel calm, safe, or comforted.
Focus on the lyrics, melody, rhythm, or instruments. Notice how the music makes your body feel and whether your breathing or emotions begin to shift.
You can create playlists for different moods or emotional needs, such as:
- Calming songs
- Comforting songs
- Uplifting music
- Sleep playlists
- Grounding playlists.
You can even give them fun names!
Wrap Yourself in a Blanket
Wrap yourself in a soft blanket, hoodie, or comfortable clothing.
Notice the warmth, texture, and weight against your body. Focus on the feeling of comfort and security it provides.
Weighted blankets may also help some people feel calmer and more grounded.
Hold a Comfort Object
Choose an object that brings you comfort or familiarity.
This could be:
- A stuffed toy or a teddy
- A smooth stone
- Jewellery
- A blanket
- A photo
- Or any meaningful item.
Hold the object and focus on its texture, temperature, shape, and the emotions or memories connected to it.
Use Calming Scents
Certain scents can help create feelings of calm and safety.
You might use:
- Candles
- Essential oils
- Perfume
- Flowers
- Coffee
- Or freshly washed clothes.
Focus on the scent and notice any emotions, memories, or physical sensations that come with it.
Drink Something Warm
Make yourself a warm drink, such as tea, hot chocolate, or coffee.
Hold the mug in your hands and notice the warmth. Pay attention to the smell, taste, and sensation of each sip.
Allow yourself to slow down and focus only on the experience of drinking.
Take a Warm Shower or Bath
Notice the sensation of warm water on your skin.
Focus on:
- The temperature
- The sound of the water
- The steam
- How your muscles feel as they begin to relax.
Try to stay present with the physical sensations rather than anxious thoughts.
Stroke or Spend Time with an Animal
If you have a pet, spend a few moments stroking or sitting with them.
Notice:
- The texture of their fur
- Their warmth
- Their breathing
- Or the sounds they make
Animals can provide comfort, connection, and a calming presence during anxiety.
Self-Compassion and Reassurance
Speak to yourself gently and kindly, as you would to a friend.
You can try saying:
- “I am safe right now.”
- “This feeling will pass.”
- “I can get through this.”
- “I am doing my best.”
Repeat phrases that feel comforting and reassuring to you.
Create a Comfort Routine
Build a small routine that helps you feel calm and safe during stressful moments.
This might include:
- Lighting a candle
- Making tea
- Listening to calming music
- Stretching
- Journalling
- Sitting in a peaceful space.
Repeating familiar, comforting actions can help signal safety to your nervous system.
Author: Magdalena García
Clinical Psychologist and Psychotherapist
