Free Grounding Activities for Emotional Wellness
Grounding exercises are about using our senses – sight, hearing, smell, taste, touch – to reconnect our mind and body in the present. It is our basic human senses that remind us we are here now, and we are safe. When people become overwhelmed with distressing thoughts or feelings, including intense anxiety, activities that keep your mind and body connected (called “grounding”) can be helpful in regaining a sense of stability and mental focus.
How to Use Grounding Exercises
The following are a number of grounding exercises to choose from to help firmly anchor you in the present moment and provide you with space to choose where to focus your energy. You may need to try multiple different exercises to find one or two that work best for you. These activities focus on the following sensory inputs:
- Sight: Observing the environment around you.
- Hearing: Listening to present sounds.
- Smell: Identifying scents in your immediate area.
- Taste: Noticing physical sensations of taste.
- Touch: Physically connecting with your surroundings.
Accessing Free Resources and Tools
To help you get started, you can click and hold to save each image on this page as .PNG, or use the button below to get all the free grounding activities together in one PDF. Check out another popular free resource, how to pack an Emotional First Aid Kit. Additionally, you can sign up for our newsletter to receive our free tools and resources.
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