Grounding Tools: Unique Ways to Anchor Yourself When Anxiety & Triggers Hit

Last year, I shared my first post about grounding tools, and a lot of you told me how helpful it was.

So here's the sequel.

Think of this as the next level. It’s a mix of creative, sensory, and body-based techniques that can help bring your attention back to the present, especially when triggers or anxiety are trying to take over.

Grounding tools aren't about “fixing” how you feel or convincing yourself that everything is okay.

They're about giving yourself something in the present moment to focus on while you figure out what's happening and what you need next.

Some grounding techniques use your senses. Others use movement, breathing, sound, or even your own voice.

The trick is finding the ones that actually work for you.

So, let’s dive into some easy-to-use grounding techniques you can keep in your recovery and healing toolkit.

1. Sensory Tools: Small Items, Big Impact

These use your senses, especially touch, sight, sound, taste, and smell, to bring your attention to what's happening around you.

(Note: I’m including links to Amazon to save you time, but I have no affiliation with the products and I'm definitely not getting paid.)

Textured Stickers

Press your fingers against a textured sticker and really feel it.

Is it rough? Bumpy? Smooth? Rubbery?

Instead of just touching it, pay attention to the sensation.

Liquid Timers

Watch the movement inside a liquid timer.

Follow the drops or bubbles with your eyes and notice the shapes and patterns they make.

If your thoughts are racing, giving your attention something simple and repetitive to follow can help interrupt the spiral for a moment.

Scented Balms, Candles, or Oils

Choose a familiar scent and actually stop to notice it.

Lavender. Citrus. Peppermint. Vanilla.

Or, of course, you already know how much I love my watermelon/lemonade.

It’s sitting under its warmer right now filling my writing area with all the good smells.

The important part isn't finding some magical calming scent.

It's intentionally noticing what you're smelling instead of letting your brain continue racing five miles ahead of you.

Mint or Gum

Strong flavors and textures give you something immediate to notice.

I don’t know about you, but I find this especially helpful while I’m working.

Pop in a piece of mint gum.

BAM.

Now my attention has something else to focus on.

Headphones

Put on calming music, white noise, nature sounds, or another sound that helps bring your attention into the present.

Instead of just having it playing in the background, really listen.

Can you pick out individual instruments?

Different sounds?

Changes in volume?

Let your ears do some of the work for a minute.

2. Vocalization: Let Your Voice Help You Ground

Singing or Humming

Focus on the vibration of your voice, the tune, or the lyrics.

You can even notice where you feel the vibration in your body when you hum.

Bonus points if it’s a comforting or nostalgic song.

(And you thought the bonus was going to be because it was an 80s song. Surprise!)

Repeating Mantras or Affirmations

Pick a few phrases that feel believable and helpful in the moment.

For example:

“I am here right now.”

“I can take this one moment at a time.”

“I can decide what I need next.”

“I can get through this moment.”

Repeat the phrase slowly and listen to your own voice.

If you struggle to think of something when you're overwhelmed, affirmation cards or a saved list of affirmations can be helpful.

And remember, you don't have to tell yourself “I am safe” if you don't actually feel safe or aren't sure that you are.

Grounding isn't about talking yourself out of information your body may be giving you.

3. Physical Sensations: Bring Your Attention Back to Your Body

Sometimes your body reacts before you've completely figured out what you're feeling.

These techniques give you a physical sensation to focus on.

Holding Something Cold

Hold an ice cube wrapped in a cloth, a cold pack, or another cool object.

Notice the temperature.

If you're holding something that can safely be moved between your hands, notice how the sensation changes from one hand to the other.

The goal isn't to shock yourself.

It's simply to give your attention something physical and immediate to notice.

Running Your Hands Under Water

Warm or cool water is fine.

Just notice how it feels on your skin.

This also works in the shower.

Remember when we talked about taking a mindful shower and noticing the water hitting your skin, the smell of the soap, the sound of the water, and everything else happening around you?

Same idea.

Chewing on Something

Focus on texture, taste, and smell.

Something crunchy, sour, minty, or chewy can give your senses plenty to pay attention to.

Confession: my latest obsession is Sweet Tarts for some reason.

Pressing Your Feet Into the Ground

Stand or sit and press your feet firmly into the floor.

Notice the pressure.

Notice where your shoes or socks touch your feet.

Notice the floor supporting you.

You’re grounded...

Literally.

4. Other Unique Techniques to Try

Body Scan

Start at your toes and slowly move your attention upward.

What do you notice?

Where are you tense?

Where are you relaxed?

Is your jaw clenched?

Are your shoulders creeping toward your ears?

No judgment of yourself.

You're just collecting information.

Counting Your Breaths

Try counting while you breathe.

For example, inhale for four and exhale for six if that rhythm feels comfortable for you.

Or forget the numbers entirely and simply count each breath.

One inhale and exhale.

Two.

Three.

The counting gives your attention somewhere to land.

And if focusing on your breathing makes you more anxious, skip this one.

There are plenty of other grounding tools on this list.

Tapping Your Body

Gently tap your chest, arms, or legs.

Pay attention to the sensation and rhythm.

You can alternate sides or create a simple pattern.

Again, the point is to give your attention something happening right now.

Clenching and Releasing Your Fists

Clench your fists, hold briefly, and release.

Then notice the difference between the tension and the release.

Repeat if it feels helpful.

You're giving your body something to do with some of that tension.

Imagining a Comforting Place

Picture a place where you feel comfortable or at ease.

It can be somewhere real or completely imaginary.

What do you see?

What can you hear?

What do you smell?

What does the air feel like?

Fill in as many details as you can.

If imagining a “safe place” doesn't work for you, don't force it. A peaceful, familiar, or even completely ridiculous imaginary place works too.

Playing a Category Game

Pick a category and name five things that belong in it.

Five fruits.

Five TV shows.

Five kinds of dogs.

Five 80s songs.

Five things that are purple.

Then pick another category.

It gives your brain a simple task that requires enough attention to interrupt whatever loop you've been stuck in.

Final Thoughts

Grounding doesn’t mean pretending everything is okay.

And it doesn't mean every uncomfortable feeling is coming from your past.

Sometimes you're reacting to an old wound.

Sometimes something happening in the present genuinely needs your attention.

Sometimes it's both.

Grounding gives you a chance to reconnect with the present long enough to ask:

What is happening right now?

What am I feeling?

What do I need?

Maybe you need another grounding tool.

Maybe you need support.

Maybe you need a boundary.

Maybe you need to remove yourself from a situation.

Maybe you need time to figure it out.

If you’ve tried grounding before and thought, “This isn’t working,” that doesn't necessarily mean grounding isn't for you.

It might mean that particular tool isn't for you.

We're all different.

Some people love breathing exercises. Some hate them.

Some people find music calming. Others need silence.

Some people apparently need watermelon/lemonade candles and Sweet Tarts.

Find what works for you and add it to your recovery and healing toolkit.

You don't need 20 grounding techniques.

You just need a few you know how to reach for when you need them.

Let’s Stay Connected

If this resonates with you, I’d really love to know. You can comment below or email me. You’re also invited to join other Bookenders on Reddit.

And if you’re looking for deeper exercises, I wrote Bookends of Recovery & Healing Workbook to help you heal from betrayal trauma and addiction by using creative exercises, action tools, and guided reflection.

Warmly,
Laura 🌻