Mental grounding techniques are used to keep your mind busy and help you stay focused on the present moment. Unlike physical grounding which works through the five senses, mental techniques focus on thought processes, concentration, and distraction. These strategies can stop you from spiraling into negative thinking and pull you away from distressing thoughts.
What is a Mental Grounding Technique?
Mental grounding techniques are also called mental exercises. They can be somatic, cognitive, or behavioral:
- Somatic exercises focus on the mind–body connection.
- Cognitive exercises involve memory, attention, and learning.
- Behavioral exercises focus on changing your response to thoughts or situations.
Each type is useful for grounding anxiety, calming overthinking, and reducing emotional overwhelm. These exercises help shift your attention, challenge negative beliefs, or simply give your brain something else to do.
How does Mental Grounding work?
Mental grounding techniques help you interrupt negative thought loops, calm down your mind, and focus on something real or neutral. They allow you to reframe stressful thoughts, reconnect with the present, and create space between you and your emotional reaction. Here’s how each category works with an example:
Somatic exercise example
Body scan meditation is a great somatic exercise. It guides you to mentally “scan” your body from head to toe while noticing how each part feels—whether tense, relaxed, heavy, or light. This connects the mind and body and helps bring awareness to the present moment. You can try guided versions on meditation apps or check out my Body Scan Meditation Article for more info.
Cognitive exercise example
Mental tasks that require thinking, learning, or remembering can redirect your mind during distress. Doing homework, solving math problems, or reading something new all count—but they can be hard to do when stressed. Instead, try something simple like following a new recipe or playing a logic-based game. Even organizing your thoughts into categories (like naming fruits or cities) helps shift focus.
Behavioral exercise example
Cognitive reframing is a behavioral strategy that replaces negative self-talk with more helpful thoughts. This might include using affirmations, doing something positive, or being around uplifting people. Instead of saying, “This won’t work,” try, “I’ll do my best and see what happens.” These small shifts in thought can change how you feel emotionally.
List of Mental Grounding Techniques
Practice meditation
Practice mindfulness
Practice reframing
Imagine a safe place
Play a game
Think in categories
Do math or numbers
Learn by heart
Use affirmations
Describe your surroundings
Attention! Grounding exercises do not replace medical care or professional treatment. If you or someone you know is in danger, please contact 911, your doctor, therapist, or local emergency services.
Frequently Asked Questions
Can I combine mental and physical grounding techniques?
Yes! You don’t have to stick to just one type. You can describe your surroundings (mental) while holding a textured object (physical), or count in your head while walking. Combining different types can sometimes be even more effective.
Do mental grounding techniques work for people with ADHD?
They can help, especially when you’re overwhelmed or distracted. Mental grounding exercises like naming categories or repeating affirmations can give your brain something focused and simple to do. Just keep in mind that some tasks may need to be short or varied to match your attention style.
Are mental grounding techniques the same as distraction?
They are similar but not exactly the same. Distraction pulls your attention away from distress, while grounding brings your attention back to the present in a more intentional way. The goal is to stay connected to reality, not to avoid your feelings completely.
Can I use mental grounding if I’m in public?
Yes, most mental grounding techniques are quiet and private. You can count things in your head, think of a list (like cities or animals), or silently repeat affirmations without anyone noticing.
What if I get frustrated when grounding doesn’t work?
That’s totally normal. Sometimes your mind is too overwhelmed to respond right away. Try to be patient and gentle with yourself. Take a deep breath and switch to another method, or give yourself a short break before trying again.
Do I need a quiet space to do mental grounding?
It helps, but it’s not required. You can ground yourself mentally in a noisy room or while doing something else. For example, even thinking through a favorite memory or saying affirmations can work while walking or commuting.