Grounding Technique Offers Quick Relief for Anxiety, Experts Say

A simple mindfulness exercise called grounding can help individuals quickly manage anxiety by focusing on the present moment, according to mental health professionals.

Grounding involves intentionally shifting attention away from anxious thoughts about the future or past and toward immediate physical sensations. “When we do grounding exercises, we bring our focus, our attention to what’s happening right here and now,” explained Sharon Martin, a clinical social worker and psychotherapist. The technique can be practiced anywhere, anytime, by focusing on things like the feeling of your feet on the floor, the texture of your clothing, or the colors around you.

Approximately 40 million Americans experience anxiety, yet less than a quarter receive treatment, highlighting the need for accessible coping mechanisms. A small 2013 study indicated grounding techniques were more effective at reducing immediate anxiety than relaxation methods, and their effectiveness increases with practice. Dr. Ayanna Abrams, Psy.D., founder of Ascension Behavioral Health, emphasizes that grounding aims to remind individuals that “your agency is in the present.” For those seeking additional support, exploring mental health resources can provide further guidance.

To begin, individuals are advised to assess their anxiety level before starting and note their breathing rate. The exercise involves sitting comfortably, placing feet firmly on the ground, and focusing on sensory details. Alternatively, recalling a peaceful memory and concentrating on its details can also be effective. If you’re struggling to quiet your thoughts, consider incorporating short meditations into your daily routine, such as this Stress Relief Meditation.

Mental health professionals recommend repeating the grounding exercise as needed and encourage those with persistent anxiety to seek professional help.