Grounding techniques are simple ways to help you focus on the present moment when you feel overwhelmed, anxious, distressed, disconnected or “stuck in your head”. 

They can help you feel safer and more settled right now. 

Why grounding helps 

When stress rises, your body can go into alert mode. Grounding can help by: 

• calming the body’s stress response 
• reducing feelings of anxiety or overwhelm 
• improving focus and clarity 
• increasing a sense of safety and control 

Grounding will not make difficult thoughts or feelings disappear, but it can help you manage them. 

When grounding can help 

Grounding can help with: 

• moments of intense stress or emotion 
• anxiety or panic 
• distressing memories or unwanted thoughts 
• feeling disconnected, numb or “on edge” 
• everyday overwhelm 

You can use these techniques anywhere. 

Grounding techniques to try 

5–4–3–2–1 (using your senses) 

• 5 things you can see 
• 4 things you can feel 
• 3 things you can hear 
• 2 things you can smell 
• 1 thing you can taste 

This can help bring your attention back to the present. 

Breathing 

• Breathe in through your nose for 4 seconds. 
• Breathe out through your mouth for 6 seconds. 
• Repeat for a few minutes. 

Longer exhales can help your body calm. 

Physical grounding 

• Press your feet into the ground and notice the support beneath you. 
• Run cold or warm water over your hands. 
• Hold a solid object and focus on its weight and texture. 

Orientation 

• Name the date, time and where you are. 
• Look around and identify something familiar or safe in the room. 
• Say quietly to yourself: “Right now, I am safe.” 

Movement 

• Stretch slowly or gently move your body. 
• Take a short walk and notice how your body feels as you move. 
• Roll your shoulders or gently clench and release your fists. 

Making grounding work for you 

Not every technique works for everyone. It may take time to find what works for you. 

It may help to: 

• try a few different approaches 
• practise when calm so it’s easier during stress 
• adjust techniques to suit your comfort level 

Even a few seconds of grounding can help. 

When you may need more support 

If distress feels ongoing, overwhelming, or makes daily life harder, extra support may help. 

You could talk to: 

• a GP or health professional 
• a counsellor 
• a trusted support service 

Grounding techniques can work well alongside professional support. 

If you would like more support, trusted Australian apps and audio resources may help you practise grounding, breathing and relaxation techniques at your own pace. 

Healthdirect lists health and wellbeing apps from trusted information partners, including Smiling Mind. It also provides information on slow breathing, mindfulness and relaxation techniques. 

A gentle reminder 

Grounding is a skill. You do not have to get it “right”. Any step that helps you reconnect with the present matters.