Know Grounding Techniques with Our Online Psychologist
                     Grounding 
Techniques to 
Help You Feel 
Grounded
Introduction
Is the fear so overpowering that you feel you are no longer displaying any 
emotions? Have you ever felt your heart pumping through your chest in a 
crazy rhythm? All this happens when our inner state of balance is 
overthrown by overpowering thoughts and feelings, which makes it 
behaviorally challenging for us to look beyond and feel connected to 
ourselves while in a state of high arousal. However, Grounding 
Techniques allow us to break the cycle of feeling miserable about our 
state.
What is Grounding?
Lowen (1958/1979), one of the earliest bodily psychotherapists, pioneered 
the notion of Grounding in his 1976 book “Bioenergetics.” Grounding 
indicates the psycho-physical presence in the “now and now” in connection 
to the degree of physical and emotional support provided by the ground 
(the capacity to be “down to earth”). When you’re having a difficult day or 
coping with a lot of stress, overwhelming feelings, and/or acute anxiety, 
Grounding is a self-soothing skill to apply. Grounding is a technique that 
aids you stay in the current moment and realign yourself to the here-and-
now and reality. It can also serve as a distraction from the problems you’re 
facing and is considered to be a variant of mindfulness.
Distinction between Centering and Grounding
Centering includes the psychological and physical state of mind. If 
disturbed, we may feel lost or out of touch with ourselves. Centering 
ourselves means bringing calm to our emotions. Grounding refers to the 
energy field around us. In order to become grounded, one must release 
excess energy from the body and make room for clean energy to flow. By 
Grounding ourselves, we can calm or slow down our emotions and 
improve our connection to both our internal and external environments. 
We’re more mindful of our surroundings when we’re grounded.
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How do Grounding 
Techniques Work?
In bioenergetics, the body and mind are viewed as being interconnected 
through the “energetic” processes that are a necessary component of 
life, such as breathing and the creation and expression of energy 
through movement. Incorporating concepts of “verticality” (contact 
with the ground), “contact with one’s own physicality,” emotional 
holding capacity, and energy discharge into the ground.” Bioenergetics 
includes physical “Grounding” exercises as part of the core treatment 
approach.
List of Grounding Techniques
1. PHYSICAL GROUNDING (Engages five senses or tangible objects)
● Square Breathing: Following the square with the tip of your finger, 
breath in through your nose and out through your mouth. Focus on 
sensations in your body as your breath changes.
● Grounding Objects: Any object that you can touch or feel and carry 
around with you everywhere. This could be something that you feel 
very connected to. Answer a few questions in your mind like’ what is it 
made of? Is it heavy or light?
2. MENTAL GROUNDING (Concentrates and engages our mind to 
cope with thoughts related to anxiety, distress, or discomfort while 
being present.)
5-4-3-2-1 or 5 Senses Model: Uses 5 senses to ease your state of 
mind so that you can get though stressful moments.
● Recognize 5 things that you can see around you.
● Recognize 4 things that you can touch around you.
● Recognize 3 things that you can hear around you.
● Recognize 2 things that you can smell around you.
● Recognize 1 thing that you can taste around you.
3. SOOTHING GROUNDING (Being mindful of our body sensations 
and stimulate our thoughts to promote good feelings.)
1. Think of your favourite animal, season, song, person or a movie.
2. Smell your favourite scent or lotion.
3. Write kind notes to yourself.
4. Keep a collection of inspiring or comforting poems, song’s lyrics or 
quotes.
5. Say kind and coping statements to yourself, some of the examples 
could look like:- I am a good person, I am strong, I can handle this, 
This feeling will pass, I am enough
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