Grounding Techniques You’ll Actually Use

Let’s be honest: not all grounding techniques are created equal.

You’ve probably heard them before—“Just name five things you see…” or “Try deep breathing…”—but when you’re spiraling, dissociating, or flooded with emotion, those tips can feel about as useful as telling someone mid-panic to just relax.

So let’s talk about grounding techniques that are actually doable when your nervous system is in survival mode. Not Instagram-worthy, not perfect—practical.

What Is Grounding, Really?

Grounding helps you come back into the present moment—back into your body, back into safety. It’s what we use to shift out of fight, flight, freeze, or collapse mode and reorient to here and now.

The goal isn't to make everything go away. The goal is to tether you to the present just enough that you can ride the wave without being pulled under.

Here Are a Few Grounding Techniques That Actually Work:

1. Cold Water Trick

Run cold water over your hands, or splash your face. If you're really activated, try holding an ice cube. This works by shocking your vagus nerve just enough to reset your system—especially helpful in dissociation or panic.

2. Orienting to Your Space

Forget the forced “5-4-3-2-1” method. Instead, pause and name just one thing you see, hear, and feel. Simple. Gentle. Effective.

“I see the light hitting the wall. I hear traffic outside. I feel the chair under me.”

No need to force all five senses. You’re not being graded—just orienting.

3. Weighted Objects

A weighted blanket, bean bag, or even a backpack filled with books can offer immediate grounding. Pressure on the body tells your nervous system, “You're held.”

4. Walk and Talk (or Don’t Talk)

Moving your body—outside if possible—can regulate your system faster than sitting still. Bonus: Pair it with a grounding phrase like “I am safe,” “I can slow down,” or “I’m still here.”

5. Textures and Movement

Keep something tactile nearby—fidget object, smooth stone, piece of fabric. Grounding through touch is especially helpful for folks who get stuck in their heads or detach from the body under stress.

Grounding Isn’t a Fix—And That’s Okay

Grounding doesn't make trauma go away. It doesn’t erase anxiety. It’s not a magic spell. But it does help you stay connected to the part of you that can get through hard things without shutting down.

And that matters—a lot.

How We Use Grounding at Journey for Life

Whether we’re doing EMDR, expressive arts, or planting flowers in the greenhouse, we use grounding techniques every single week. Some clients start every session with a grounding ritual. Others use it in-session to return to safety after trauma processing.

And we love helping people find what works for their system. Not all techniques are one-size-fits-all.

Want to Learn Grounding That Works for You?

We offer individual sessions, expressive arts, EMDR, and trauma-informed support to help you stay connected—even when things feel heavy.