Life throws curveballs—sometimes all at once. Rough week at the office. I found myself stepping into a tense team dispute—had to back someone whose work I trust. Instead of gratitude, I caught blame for making things worse. A year ago, that would’ve thrown me off my game for days. Now? Sure, it stung. But I took a few intentional breaths, reminded myself, “This is just business. We adapt, we move.”
I wrapped up the day with a debrief coffee, mapped out the next play, then actually switched off to walk my dog and catch dinner with family. Challenges come with building something real. But I’m learning not to let tough moments hijack my purpose. My focus: keep leading with vision, hold space for messy conversations, and model the resilience I want to see
So, for anyone feeling untethered: these grounding techniques are what actually help me. See which ones click for you, try new ones when you need something different. The only real “rule” is to actually do them, not just read about them.
32 Ways to Ground Yourself (and Regain Control)
- Deep Breaths
Concentrate on your breath. Inhale—hold—exhale—hold, four seconds each. Don’t multitask, just notice your lungs moving, the air, the rhythm. Block your ears to focus just on the sound if you want. - Cold Water on Your Face
Not a quick splash—slow down, notice the shock, chill, the sound. If you can’t wash your face, try just running cold water over your hands. - Go for a Walk
No expectations—just notice your steps, every little detail. If outside, listen for birds and wind; inside, notice your breathing or the sound of your feet. - 5-4-3-2-1 Technique
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, 1 you can taste. Focus on being fully present. - Body Scan
Mentally check in: head, face, shoulders, arms, hands, chest, belly, hips, legs, feet. Where’s the tension? Can you let it go a little? - Hold Something Cold or Warm
Ice, a mug of tea, whatever—just really feel the temperature and texture in your hands. - Backwards Counting with a Twist
Count down by 3s, 7s, or any number—100, 97, 94… Use your brain for this, not autopilot. - Routine Chore
Fold clothes, tidy up, wash dishes—anything basic and repetitive gets your mind out of a funk. - Study an Object Closely
Pick up anything around—a pen, rock, cup. Describe every detail: weight, texture, color, smell. - Soothing Smells
Scent is powerful. Find something that smells good—coffee, perfume, lemon. Inhale deeply, describe it in your head. - Quick Burst of Exercise
Jumping jacks, sprints, squats—anything to get your body moving and blood pumping. - Read Something Aloud
Choose a passage or poem—read it slowly, listen to your own voice, focus on each word. - Time with a Pet
If you’ve got one, focus on the texture of their fur, their breathing, their little movements. - Positive Affirmations
What do you wish someone would say to you right now? Say it to yourself (aloud or silently) until it sinks in. - Music—Listen, Don’t Just Hear
Play something and dial in—lyrics, instruments, tempo. Try humming or singing along. - Photos or Videos from Good Times
Open up your favorites, really look. Let details and memories pull you back, even if only for a second. - Paint a Landscape
Or sketch, color, whatever. Just focus on each movement, each color mixing—don’t worry about the outcome. - Visualize a Better Future
Don’t just say “I wish things were better.” Picture the details: Where are you? What are you doing? Who’s with you? - Change Your Scene
Move to a different room, go outside, or just shift your position. Sometimes a literal change of perspective helps. - Eat or Drink—S-L-O-W-L-Y
Focus on texture, taste, sound. Acknowledge each bite or sip. - Describe Your Surroundings
Say it out loud or in your head: “Laptop, blue mug, messy stack of books, window with sunlight…” Keeps your mind here, not then or what-if. - Picture Someone You Love
Visualize their face, voice, laugh. Think about little memories that make you feel good. - Mentally Replay a Favorite Day
Go step by step—where you woke up, what you ate, every little part. - Visualize a Beloved Place
Fill in every detail: sounds, smells, colors, temperature, how it felt to be there. - Take a Bath or Shower
Go slow. Pay attention to water temperature, scents, how your body feels. - Create Your Comfort Zone
Cozy clothes, snacks, a favorite show, blankets—intentionally set up a space that feels safe. - Plan (Real or Imagined) Outing
Where would you go if you could go anywhere? Make a list of restaurants, parks, dream trips—get lost in the planning. - Find Five Ways to Add Up to a Number
Pick a number (like 72). How many combos can you make? 70+2, 60+12, etc. Nerdy, but it works. - Stand Barefoot and Stretch
Focus on your feet, feel the floor or ground, stretch slowly. Notice every shift. - Imagine Your Paradise
Beach, mountains, spaceship, whatever—create it in your mind. Populate it with colors, sounds, smells. - Describe Yourself Aloud
State basics: your name, what you’re wearing, today’s date, what room you’re in. The point: pull your mind into the present. - Journaling
Write it out—vent, complain, or focus on gratitude or wishes. Sometimes, just putting words down lifts the weight.
None of this is complicated. Still, it takes practice. You have to engage your senses and really focus. If one technique doesn’t click, skip to another. Over time, you’ll find your favorites.
I use these because I’ve lived the crash-and-burn cycle. Turns out, rooting yourself in the now is the only way to stop the downward spiral. You’ll get better at this over time—promise.
If grounding helps you, pass it on. The more of us who learn to anchor ourselves, the less we need to drown in overwhelm.
Stay present. You’re stronger than you think.