How to Stay Grounded

Co-authored by Trudi Griffin, LPC, MS

Last Updated: July 25, 2022 References

Times of extreme stress or insecurity, like starting a new job or adjusting to change in your home environment, can cause you to feel disconnected from yourself. These transitional periods are often marked by confusion, anxiety, and uncertainty. Eventually, you will return to a state of homeostasis, but, in the meantime, everything feels out of whack. You can stay grounded during uncertain times by increasing your mind-body awareness, tapping into your spirituality, and sticking to a basic routine.

Method 1

Method 1 of 3:

Engaging in Grounding Techniques

1
Make a list of 5 positive things in your life. Write this list out in a journal or on a piece of paper. Reflect with gratitude on these positive elements. You can even use this list to check in with your values and goals to make sure that you are on the right track.^{[1]
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- For example, you could include your job, friends, family, home, or vacation as positive things in your life.
- If you are ever feeling anxious, disconnected, or lost, look back at this list to remind yourself of what makes your life good.
2
Try deep breathing. When things aren’t going your way, it’s easy to get caught up in the negativity. Ground yourself by pausing and practicing deep breathing. Deep, abdominal breathing activates the body’s natural relaxation response to help you fend off stress and reconnect with yourself. Deep breathing may also help to reduce anxiety and depression, as well as increase your energy levels.
- Sit or stand (bare earth is great). Use your mind’s eye to follow your breath as it moves through your body. Inhale through your nose, letting your breath expand into your lungs, ribs, and abdomen. Exhale deeply from your mouth. As you do this, envision roots extending from the soles of your feet and anchoring you to the earth. Repeat this for as long as needed.^{[2]
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3
Write out a description of your surroundings. This can help you return to the present moment and release some of your anxiety. You can carry a journal with you to do this or keep it on your phone. Record your surroundings, such as the sights, smells, weather, buildings, trees, people, colors, and decorations.^{[3]
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- Make sure to include anything interesting or unusual that you see.
- Keep writing until you feel calmer or less anxious.
4
Move around if you feel stuck or cooped up. Movement can help ease anxiety and boost your awareness. Change the position you are sitting or move to a different area. Shake out any tension or nervousness that you may have bundled up.^{[4]
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- If you are sitting at a desk, try shaking your hands, tapping your feet, or rolling your shoulders. You may even want to stand and stretch or jump a few times to loosen yourself up.
- If you are waiting somewhere, try walking around the room or doing some light stretching.
5
Do a body scan. The body scan is a grounding meditation exercise that helps you become aware of your body. It pulls your attention away from distressing thoughts to what’s happening in your body, helping you notice different sensations associated with stress. When you are more aware of where tension lies in your body, you can take measures to relieve it.
- Lie comfortably on your back on the floor or bed. Relax your arms at your sides. Take a few deep breaths. Turn your attention to your feet. Going slow, pay attention to any sensations in your feet.
- Are they tense? Achy? If they are uncomfortable, take deep breaths, imagining the discomfort melting away with each exhale. Move up to your ankles. Then, go to your calves, knees, and so on until you have scanned your entire body.^{[5]
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6
Eat mindfully. You may feel off-center because you constantly move from activity to activity with little awareness. Eating is no better—you might eat while driving, talking, or working to save time. Mindful eating is a great way to slow down and ground yourself in the present moment.^{[6]
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- Before taking a bite, express silent appreciation for the hands that prepared your meal. Admire the many colors, smells, and textures. Now, pick up your fork and take a modest bite of food. Return your fork to your plate. Fully engage your senses as you chew at least 20 times per bite. Pick up your fork and take another bite, repeating the process.
- Avoid talking or any sort of entertainment while eating. Ground yourself completely in the act of eating.

Method 2

Method 2 of 3:

Finding Spiritual Anchors

1
Talk to a trusted advisor. If you have become disconnected from yourself, you have probably also lost your connection with the divine. Seek out spiritual counsel to help you stay grounded during life’s stressful moments.^{[7]
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- Your advisor will vary based on your spiritual beliefs. You might talk to a priest, preacher, or mental health counselor to help guide you.
2
Read scripture. Spiritual texts often feature helpful strategies and encouraging passages that can speak to your personal experience. Reading such texts can remind you of your life purpose and help you reconnect with what matters most to you. Turn to a go-to source that aligns with your views, or research encouraging spiritual books online.^{[8]
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- Strive to read helpful, encouraging materials, including self-help books related to your unique life challenges.
3
Meditate. Meditation is a great practice that reduces stress and lowers blood pressure, conditions that may be exacerbated during unpredictable life events. Start with a small amount of time and work your way up until you have established a longer practice.^{[9]
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- Commit to just 5 minutes each day at first. Find a focus, either your breath or a place in front of you. Breathe deeply. Concentrate on your breath—in and out. If your mind wanders, bring your attention back to your breath.
4
Spend time in nature. Spending time in nature can produce restorative effects, such as boosting your concentration.^{[10]
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Research source} An encounter with nature can help you increase your spirituality and ground yourself during stressful times. You can enhance your connection by setting aside time to be in nature on your own.^{[11]
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- Sit by a stream, river, or lake. Go for a hike or a run. Take deep breaths and really absorb your surroundings.

Method 3

Method 3 of 3:

Creating a Stable Routine

1
Wake and rise at the same times each day. When you’re feeling overwhelmed, you may sleep less, which makes you even more stressed. Stick to a schedule by going to bed and waking up each day at the same times. The structure of a consistent bedtime can help you feel grounded in your daily life.^{[12]
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- Create a bedtime routine that helps you unwind. You might use aromatherapy, take a warm bath or shower, and listen to soothing music.
2
Incorporate physical activity. Exercise is often one of the first activities to go when life gets overwhelming. However, regular exercise can help you stay grounded and manage stress. Try to get in at least 30 minutes of exercise on most days of the week.^{[13]
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- Go for a run or jog. Take your dog for a walk in a nearby park. Complete a yoga sequence. Or, go for a swim in the community pool.
- Make it your top priority when you wake, or take your gym bag to work or school. That way, you’ll be more likely to stick to your workout.
3
Eat nutritious meals. Chronic stress can prompt you to reach for unhealthy foods like fast food or convenience meals that you can eat on the go. But, such empty-calorie foods only make you feel worse. Strive to eat a balanced diet of nutritionally-dense foods like fruits, vegetables, whole grains, healthy fats, and lean protein.^{[14]
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- Make it easier on yourself to eat healthy by prepping your meals over the weekend. For example, you might steam some veggies and grill chicken breasts to eat for dinner throughout the week. Boil eggs, prep oatmeal, or make mason jar salads.
4
Stay in touch with loved ones. Stressful times are more manageable when you surround yourself with a strong support system. Don’t isolate or withdraw from your social circle. Good friends, coworkers, and family members can help take your mind off stressors and/or offer a source of advice or encouragement.^{[15]
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- For instance, you might choose one person to call each day when you take a break from work. Say something like, "Hey, I just need to hear a familiar voice."
5
Make time for pleasure. Stay grounded when life gets tough by making time for enjoyable activities. Your busy schedule may not allow for a vacation, but you can still treat yourself to an evening or day of relaxation. Book an appointment at a local spa. Binge-watch your favorite TV show. Go out for dinner with friends. Get lost in a suspense novel. Make an effort to pour back into your cup.^{[16]
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6
Balance stress with relaxation. Stressful and busy periods are inevitable, but make sure you give yourself a break too. Schedule your life so that you have moments of rest after busy or stressful periods. Spend an hour each day relaxing with a favorite hobby or activity. Look ahead in your work or life to plan vacations and time off. Take days off of work to tend to your mental health if you need to.