Grounding exercises are powerful tools for managing dissociation, anxiety, and overwhelming emotions. These techniques help anchor you in the present moment, reconnecting you with your body and surroundings. While many people are familiar with traditional grounding methods like deep breathing or the 5-4-3-2-1 technique, there are also unusual yet effective grounding exercises that can be helpful when standard methods don’t work.
In this post, we’ll explore the benefits of grounding, how it works, and some lesser-known grounding techniques to try.
What is Grounding?
Grounding refers to techniques that bring your focus back to the present when you feel disconnected, overwhelmed, or lost in thought. It’s commonly used by people experiencing dissociation, anxiety, PTSD, and panic attacks. Grounding exercises use the senses, movement, or mental focus to help re-establish a sense of stability.
Benefits of Grounding Exercises
Grounding can be beneficial for many reasons, including:
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Reducing Dissociation: Helps reconnect with your body and surroundings when you feel detached.
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Lowering Anxiety and Panic: Redirects your focus away from distressing thoughts.
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Enhancing Emotional Regulation: Provides a moment of pause before reacting impulsively.
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Improving Concentration: Helps re-engage with tasks when the mind is scattered.
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Creating a Sense of Safety: Can be especially useful for those with trauma-related symptoms.
Common Grounding Techniques
Some of the most well-known grounding techniques include:
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The 5-4-3-2-1 Technique: Identify five things you see, four you touch, three you hear, two you smell, and one you taste.
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Holding an Object: A textured object like a stone, ice cube, or fidget toy can bring awareness back to the body.
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Deep Breathing: Controlled breathing techniques help regulate emotions and re-center focus.
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Engaging the Senses: Splashing cold water on your face, lighting a scented candle, or chewing strong gum.
These exercises are simple and effective, but what if they don’t work for you? Let’s explore some less conventional grounding techniques that might be even more helpful.
Unusual Grounding Techniques to Try
"Name It" Game
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Give names to objects around you as if you’re seeing them for the first time. Example: “That’s a round, soft, brown object. It’s a cushion!”
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Why it works: Forces the brain to actively process the environment, helping you stay present.
Counting Backwards by 7s
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Start at 100 and count backwards by 7 (100, 93, 86…).
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Why it works: Requires cognitive effort, which redirects focus from distressing emotions.
Clench Your Fists and Release✊
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Squeeze your fists as tightly as possible for 10 seconds, then release. Feel the sensation of relaxation afterward.
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Why it works: Creates physical awareness and releases built-up tension.
Sing or Read Something Out Loud🎶📖
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Recite lyrics, a poem, or a book passage in a different tone or voice.
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Why it works: Speaking out loud requires active engagement, which can interrupt dissociation.
Walk Barefoot on Different Textures 🌱👣
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Stand on grass, tile, wood, or even a textured mat and focus on how each feels beneath your feet.
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Why it works: Grounds you physically by engaging your sense of touch in an unconventional way.
Write Your Name with Your Non-Dominant Hand ✍️
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Try writing your name or a sentence using your non-dominant hand.
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Why it works: It forces the brain to focus on a new task, shifting attention away from distress.
Taste Something Extremely Sour or Spicy🌶️🍋
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Bite into a lemon, ginger, or a strong mint and focus on the intense flavour.
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Why it works: Overwhelms the taste buds, pulling focus back into the body.
Describe a Routine Task in Detail
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Mentally describe how you tie your shoes, brush your teeth, or make coffee step by step.
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Why it works: Engages logical thinking and shifts the mind away from distressing thoughts.
Balance on One Foot 🦶
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Try standing on one foot for 10-20 seconds, then switch.
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Why it works: Requires focus and body awareness, reducing dissociation.
Hold Something Very Cold or Hot (Safely!) ❄️🔥
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Hold an ice pack, a warm mug, or a heat pad and focus on the temperature shift.
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Why it works: Strong sensory input helps reconnect with the present.
How to Choose the Right Grounding Technique for You
Different techniques work for different people. Here’s how to find what suits you:
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✔ If you feel emotionally numb → Use sensory grounding (cold water, spicy food, textured objects).
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✔ If you’re stuck in overthinking → Use cognitive grounding (counting backwards, describing a task in detail).
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✔ If your body feels disconnected → Use movement grounding (walking barefoot, balancing, squeezing fists).
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✔ If you need a quick reset → Use verbal grounding (singing, reading aloud, reciting facts).
When to Seek Help
Grounding techniques can help manage dissociation, anxiety, and emotional distress, but if dissociation becomes frequent or impacts daily life, it’s important to seek professional support. Therapy approaches like Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), or trauma-focused therapy can provide deeper strategies for managing dissociation.
Conclusion
Grounding exercises are valuable tools for staying present, reducing anxiety, and managing dissociation. While traditional techniques work for many, sometimes unusual grounding methods are even more effective. Exploring different approaches can help you find what works best for you.
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