Physical grounding techniques (also called physical grounding) are grounding activities that use your 5 senses: sight, hearing, smell, taste, and touch. These techniques involve direct contact with the body and environment, unlike mental or soothing grounding which rely more on thoughts or emotions. Physical grounding is one of the most common and effective ways to bring yourself back to the present moment because it connects your brain to what your body is experiencing right now.
What is a physical Grounding Technique?
A physical grounding technique is a simple task or activity that uses the five senses to help you calm down, feel safer, or reconnect with the present moment. The goal is to pull you away from intense emotions like anxiety, anger, or dissociation by helping your brain refocus on something physical—something real that you can see, hear, smell, taste, or touch.
How does Physical Grounding Work?
Unlike mental or emotional grounding, physical grounding involves your body and real objects. When people feel overwhelmed—whether it’s from PTSD, panic attacks, or even daily stress—they often start to spiral. Their mind can go into worst-case thinking, scary thoughts, or even flashbacks. This takes them away from the present moment, which may actually be a safe space.
That’s when grounding comes in. Physical grounding is like a reminder: “You are here, now, and safe.” It brings the mind and body back together. When a person pays attention to what they can see, feel, hear, smell, or taste, it helps the brain pause, slow down, and reset. Even in long-term stress situations—like work pressure, ADHD, or daily anxiety—grounding can help you take a break, cool off, and refocus. It gives your nervous system a chance to breathe before returning to problem-solving. McWilliams (2011) explains that physical techniques can reduce emotional flooding and help people stay grounded during overwhelming mental states.
How to use 5 senses for grounding?
Let’s talk about the five senses in more detail. Understanding each sense helps you figure out what works best for you and even create your own grounding techniques. Maybe you’re in a place where certain senses can’t be used—like hearing or vision due to noise, lighting, or a health condition. In that case, knowing the options can help you adapt grounding techniques to your needs.
The senses that can be used for grounding
The main 5 senses are:
- Sight
- Hearing
- Smell
- Taste
- Touch
There are also other senses like proprioception (knowing where your body is), thermoception (feeling hot or cold), and nociception (feeling pain). These are often used in body-based practices like meditation, yoga, or body scans. If your body feels something—it can be used for grounding!
Examples of physical grounding sorted by senses
I decided to break down physical grounding tasks and exercises by sense. It will be useful for those who prefer to use certain senses or able to use only certain senses. Please note, that one of the most popular and well known grounding exercises is called 54321 Grounding Technique, which involves all the 5 senses. I dedicated a separate page for it:
If you need help with figuring out the best grounding exercises, please contact me.
Sight
- Look around
- Name 5 things you can see
- Count all the blue or green objects in the room
- Look at photos or artwork on the wall
- Watch people or cars pass by (if you’re near a window or outside)
- Light a candle and focus on the flame
- Notice shadows and light patterns
- Look at your hands or the details in your clothing
Hearing
- Listen to birds singing
- Pay attention to background music
- Notice the hum of a fan, fridge, or air conditioner
- Snap your fingers or clap and focus on the sound
- Listen to a guided meditation or ambient noise
- Focus on your breathing
- Tap your fingers on a surface and listen to the rhythm
- Name each sound you hear in the space around you
Smell
- Smells in the kitchen
- Sniff something calming like lavender or vanilla
- Smell your shampoo, lotion, or essential oil
- Take a deep breath of fresh outdoor air
- Smell coffee, tea, or spices
- Light a scented candle or incense stick
- Open a spice jar and inhale slowly
- Notice the scent of soap when washing your hands
Taste
- Taste something
- Eat a sour candy or citrus fruit
- Sip tea, coffee, or flavored water
- Let a mint dissolve slowly in your mouth
- Suck on an ice cube
- Try something crunchy like a cracker or carrot
- Focus on each bite of your snack
- Notice the temperature, texture, and flavor
Touch
- Put your hands in water
- Hold something warm like a mug or heating pad
- Touch a textured object like a sponge, fabric, or rock
- Wrap yourself in a soft blanket
- Place your feet flat on the floor and press down
- Rub lotion on your hands slowly
- Tap each fingertip against your thumb
- Grip an object firmly, then release it
I plan to add more ideas to this list as I discover or create new ones. If you have a physical grounding exercise that helped you, feel free to reach out! I’d love to add it to the list.
References
McWilliams, N. (2011). Psychoanalytic Diagnosis: Understanding Personality Structure in the Clinical Process (2nd ed.). Guilford Press.
Frequently Asked Questions
Can I do physical grounding in public places?
Yes, many physical grounding exercises can be done quietly without drawing attention. Try feeling your feet on the floor, holding an object in your pocket, or focusing on your breathing. You don’t need to do anything noticeable.
Do physical grounding techniques really help with anxiety?
Yes, they can. They don’t fix the root of anxiety, but they help calm your nervous system and give you space to think more clearly. People often use physical grounding during anxiety, panic, or stress.
How fast do grounding techniques work?
Sometimes they help within seconds, but sometimes it takes a few minutes. If one doesn’t work, try another. Practicing them regularly makes them more effective when you need them.
Can kids use physical grounding techniques too?
Absolutely. Kids can benefit from simple grounding exercises like naming colors, holding a favorite object, or listening to calming sounds. Just adjust the activity to their age and ability.
Should I do grounding every day?
It’s a good idea to practice grounding regularly, even when you’re feeling okay. This helps your brain remember what to do when things get tough. You can also use it as a daily calming ritual.
Attention! Grounding exercises are not a replacement for therapy, medication, or medical care. If you or someone you know is in danger or feeling unsafe, please call 911 or reach out to a doctor, therapist, or local emergency service right away.