Feeling overwhelmed? Mind racing? Stressed about exams and assessments?
You’re not alone - and we’ve got your back.
Grounding techniques are simple ways to bring yourself back to the present moment when things get a bit too much. Think of them as mini mental resets. Here are a few you can try next time your brain's doing cartwheels.
The 5-4-3-2-1 Technique
Not just a countdown - it’s a chill-out cheat code. This one’s perfect when you need to slow down and reconnect with your surroundings.
Start by taking five deep breaths. Then notice:
🖐 5 things you can see
👂 4 things you can hear
🤲 3 things you can feel
👃 2 things you can smell
👅 1 thing you can taste
That’s it. You're back in the moment. Super simple, super effective.
Mindful Breathing
Your breath is a free, always-available tool to calm down your body’s stress response. Try these two easy ones:
🌬 Deep Breathing
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Sit comfy and close your eyes.
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Rest a hand on your belly.
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Inhale through your nose for 4 seconds.
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Pause.
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Exhale through your mouth.
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Feel your hand rise and fall - it means it’s working.
🖐 Finger Breathing
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Spread one hand out like a starfish.
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With the other hand, trace up and down each finger.
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Breathe in as you trace up, and out as you trace down. Bonus: it looks like you’re just admiring your nails 💅
Body Scan
This one’s all about tuning into your body and noticing what’s happening right now.
Notice:
💪 Any tension (jaw clenched? shoulders near your ears?)
🪑 How your body feels supported - by your chair, your bed, your feet on the ground
🧥 What your clothes feel like against your skin, or any other sensations
No judgement - just noticing.
Mental Distractions
Sometimes your brain just needs a change of scenery - even if it's mental. Try one of these to shift your focus:
🧠 Categories: Pick a category (fruits, TV shows, whatever) and try to name one for every letter of the alphabet.
🔢 Countdowns: Count backwards from 100. Want a challenge? Try counting in 7s.
📛 Name Game: Pick someone you know and try spelling their name backwards. Weirdly satisfying.
These are all quick, easy, and completely free ways to help ground yourself when life gets a little loud. Try a few and see what works for you - and remember, it’s okay to not be okay. But you’ve got tools, and you’ve got this.