Grounding Exercises for Stabilization

Let’s be real—therapy is powerful, but sometimes, the hardest moments happen between sessions.

Reading time needed: approximately 5 mins. Exercises vary from 1-10 mins.

You know those days when your brain won’t stop spinning, your body feels like it’s vibrating with tension, or you catch yourself spiraling into old thought loops? Maybe something in life triggers a big feeling, and suddenly you're not quite here anymore—you’re flooded, disconnected, overwhelmed, or just numb.

That’s where grounding comes in.

Grounding isn’t a magic fix, but it’s like an anchor. It brings you back to the here and now—back into your body, your breath, and the moment in front of you. Grounding gives you something steady to hold onto when emotions, memories, or stress threaten to carry you away. And the best part? You don’t have to wait for your next therapy session to do it. You can learn to ground yourself anywhere: at home, at work, on the subway, even in line at the grocery store.

In this blog, I’ll walk you through a few simple grounding exercises you can try out between sessions. The goal isn’t to “fix” your feelings or make them go away, but to help you stay present enough to ride the wave.

1. Feel Your Feet

Seriously—just your feet.

If you're feeling overwhelmed or unmoored, try this: Sit or stand still, and bring all your attention to the bottoms of your feet. Notice where they touch the ground. Wiggle your toes. Press your feet down slightly and imagine the earth is supporting you. You don’t have to do anything except feel your feet connecting with the floor.

This simple act tells your nervous system: “Hey, I’m here. I am supporting you.”

2. Five Senses

This one’s called the “5-4-3-2-1” technique, and it’s a classic for a reason.

When your thoughts are racing or anxiety is rising, look around you and slowly name:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear (music, talk, environment, heartbeat, breathe, etc.)
• 2 things you can smell (or wish you could)
• 1 thing you can taste (or wish you could)

It pulls your awareness away from your head and into your senses. You don’t need to get it perfect—just stay curious. “I feel the chair under my legs, I hear a bird outside, I see a yellow coffee mug.” That’s grounding.

3. Hold Something Soothing

Keep a grounding object nearby—something that feels interesting or comforting in your hand. A plushie, a smooth stone, a piece of fabric, a small wooden token, a weighted blanket. When you feel out of sorts, pick it up and really feel it. Notice the texture, the temperature, the weight. It would be even better if that object links to some nice memories or important people.

You’re letting your hands speak to your brain, saying, “We’re right here. I have your back.”

4. Breathe Low and Slow

When we’re anxious or triggered, our breath goes shallow and fast, usually in the upper chest. Grounding breath moves lower—into the belly—and slows down.

Try this:

• Inhale for a count of 4
• Hold for a count of 4
• Exhale for a count of 4
• Pause for a count of 8

Repeat that a few times. Let your shoulders drop. Let your jaw unclench. Feel the air move in and out, like waves. The important part is to make your exhale hold longer than your inhale, doing both as deep as you can.

5. Put Your Hands in Water or Take a Shower

If you’re near a sink, try this one. Turn on the tap and let cool (or warm) water run over your hands. Focus on the feeling. Let the sensation bring you into your body.

This one is especially helpful if you feel numb, dissociated, or frozen. Water is a gentle way to reawaken your sensory system.

6. Walk and Name

Take a walk—even just around your room or hallway—and name things out loud as you pass them: “There’s the lamp. There’s the bookshelf. The wall is white. The rug is soft.”

It might sound silly, but saying things out loud while moving helps reconnect the body and brain. You’re reminding yourself: I’m in the world. I’m here now.

A Gentle Note

You deserve to feel safe in your own body and your own mind. Therapy is one place where you can explore and heal, but between sessions, grounding can help you build that same safety from the inside out.

Grounding isn’t about escaping your emotions. It’s not a way to stuff things down or pretend you’re fine when you’re not. It’s about supporting yourself gently, so you can stay present with whatever’s happening—without becoming consumed by it.

Think of it as a bridge: Grounding can carry you from a moment of overwhelm to a place where you can think, breathe, and feel a little more choice.

You can talk to your therapist about which techniques work best for you, or even invent your own. Some people ground through music, art, movement, or scent. Others use prayer or a meaningful object. There’s no one right way—only what helps you feel a little more here, a little more whole.

Try one of these practices this week. See what happens. And when you catch yourself feeling scattered or on edge, remember: your feet are on the ground, your breath is still with you, and you are allowed to come home to yourself.

Every time you ground, you're building trust with yourself.

And that’s a beautiful thing.