Grounding Strategies to Deal with Feeling Overwhelmed or Disconnected

What is Grounding?

Grounding is a way to help you stay in the present moment when you’re feeling overwhelmed or disconnected. It involves using your senses—like touch, sight, or sound—to focus on what’s happening around you right now. By doing this, you can calm your mind and feel more in control. Grounding is especially helpful when you’re anxious, stressed, or feeling out of touch with reality.

5 Senses Exercise

You notice and name 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste. Simple, right! Engaging your physical senses can help you reconnect with your body and the present moment.

This exercise can be done anywhere and without any equipment. 5 Senses is a recommended strategy by the Australian Psychological Society.

Chair Grounding Exercise

The chair grounding exercise helps you feel more connected to the present by focusing on how your body feels sitting in a chair. You notice the support from the chair, the pressure on your back and legs, and how your feet touch the floor.

Object Focus Meditation

In an object focus meditation, you choose a small object, like a stone or a candle, and focus all your attention on it. You observe its details, like colour, shape, and texture, and if your mind starts to wander, gently bring your focus back to the object.

You can read more about the benefits of Focussed Attention.

There are many ways to do grounding. I’ve attacked a link to an additional 30 strategies to engage your senses to bring you into the present moment.

Dialectical Behavior Therapy (DBT) is available at Daybreak Psychology from our Geelong Psychologist. Contact us to find out more or to make a referral.