mental health and grounding techniques 

Grounding techniques are a vital part of maintaining mental health. They provide immediate tools for managing a variety of issues, such as anxiety, phobias and panic attacks, which are common mental health conditions. Regular use of these techniques can help create a stable foundation for overall emotional wellbeing.

Daily practice: Incorporating grounding techniques into your daily routine can help prevent anxiety and stress from building up.

Crisis management: Having these techniques at your disposal can be particularly useful during moments of crisis or panic.

Complementary tool: Grounding techniques work well alongside other mental health treatments, such as therapy and/or medication, providing a comprehensive approach to managing mental health.

why use?

There are several reasons why you should use grounding techniques in your daily life. Here are some of the reasons:

Manage anxiety
Using them can help you break the cycle of anxious thoughts.

Reduce stress
These techniques provide relief from stress by calming your nervous system.

Improve focus
By directing attention to the present, you can improve your concentration and awareness.

Improve emotional regulation
They help you stay connected to reality, making it easier to manage intense emotions.

types of grounding techniques 

There are different types of grounding techniques that you can try. Some that you might want to consider are: 

Physical grounding

• Touch something: Hold onto a piece of fabric, a smooth stone or another tactile object. Feel its texture and describe it in detail.
• Walk barefoot: Feel the ground beneath your feet. If possible, try to go outside, as the environment has a great effect on your mental health. Notice the sensation of grass, carpet, or whatever surface may be beneath you.
• Hold a warm or cold object: Hold an ice cube or a warm cup of tea. Focus on the temperature and how it feels in your hand.

Mental grounding

• Describe your environment: Look around and describe what you see in detail. Name objects, colours, shapes and textures.
• Count things: Count backwards from 100 or count the number of items in a category (e.g. count blue objects in the room).
• Recite facts: Recite facts about yourself or the world. For example: your name, age, address or the capital of your country.

Breathing techniques

• Deep breathing: Take slow, deep breaths. Inhale deeply through your nose, hold for a few seconds and exhale slowly through your mouth.
• 4-7-8 breathing: Inhale for a count of 4 seconds, hold your breath for 7 and exhale for 8.

Movement-based techniques

• Stretch or exercise: Perform a simple stretch or engage in light exercise like walking or jumping jacks.
• Dance: Put on music and let yourself move to the beat. Focus on how your body feels as it moves.

tips for effective grounding 

Whatever technique you use, make sure to remember these when using grounding techniques:

Practice regularly: Like any skill, grounding becomes more effective with regular practice.

Find what works for you: Different techniques work for different people. Experiment to find the methods that are most effective for you.

Stay patient: It might take a few tries to find the best technique for a particular moment. Be patient with yourself as you learn what works best.

Our Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.

Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.