Grounding Techniques

9th September 2024

#TalkAwayDontWalkAway Grounding Techniques – A Helpful Guide

The Courtyard’s #TalkAwayDontWalkAway project aims to open up the discussion around mental health with young people, and to support them with ways in which they can help themselves and one another. Find out more about the project here.

It is normal to worry, especially when you’re expecting things to go wrong. But sometimes, that worry can grow into anxiety. Grounding techniques are a simple way to help manage those anxious feelings when they pop up.

What are grounding techniques?

Grounding techniques are simple exercises that help us stay connected to the present moment when we’re feeling stressed or anxious. By focusing on the senses (like what you see, hear, or feel), these techniques can calm our mind and body. They’re super helpful for dealing with anxiety, stress, or strong emotions.

When should we use grounding techniques?

Grounding techniques are useful when you’re feeling stressed or overwhelmed. They’re great for calming down during moments of panic, before big events like exams or performances, or when you’re dealing with negative thoughts. Grounding helps you focus on the present moment, helping you feel calmer and more in control.

What are the techniques?

Ground: Tap your feet and pat your knees. Notice your body and recognize your control in the present moment

Relax: Breathe slowly. Inhale for four counts, hold for four counts, then exhale for four counts. Repeat until you feel calm

Observe: Can you list three things you can hear, see, and smell?

Unwind: Cool down by taking a shower or hold an ice cube in your hand until it melts

Nourish: Eat or drink something sharp, like a squeeze of lemon or a sour sweet

Distract: Engage in something enjoyable, like a game or TV show

Interact: Talk with someone—family, a friend, or even a pet

Nestle: Cuddle into something comforting, such as a rug, cuddly toy, or pet

Generate: Imagine a safe place in detail and describe it. Write it down with your thoughts, to prevent overwhelm

You may find that some techniques are effective and others aren’t – and that is okay. Try them all and create a coping strategy that is effective for you.

Where can we go for further support?

For more advice and support, contact the following organisations:

Mind
Provides mental health support, resources, and guidance for young people

Strong Young Minds
A Herefordshire based charity that supports young people in improving their mental health and wellbeing

Childline (available 24/7) | 0800 1111
A free, confidential service offering support and counselling to young people on a wide range of issues.

Kooth
A digital mental health platform offering free, confidential support and counselling for young people

ChillPanda
Free app that helps users manage stress and anxiety through breathing exercises, games, and relaxation techniques.