Grounding Techniques to Help You Refocus Your Mind
Lilly DeLano
| 3 min read
Key Takeaways
- Grounding techniques—simple physical or sensory exercises such as holding an ice cube, box breathing or the five‑four‑three‑two‑one method—can calm racing thoughts and bring you back to the present moment.
- Consistent practice, even for one to three minutes, helps regulate breathing, lower heart rate and improve focus; music that engages both hemispheres of the brain can also boost concentration when used mindfully.
- If grounding exercises aren’t enough, reach out to a friend, primary care provider or mental health professional for additional support.
Sometimes we can let our thoughts and emotions take over.
Stress, anxiety and overwhelming emotions make it feel like your thoughts are turning on a hamster wheel. When this happens, it can be hard to focus on what's in front of you, which only makes it more overwhelming and harder to regain control.
What are grounding techniques?
One way to help refocus your mind is through grounding techniques, according to the Cleveland Clinic. Grounding techniques are simple exercises that help calm down stress and anxiety and help bring you back to the present moment. They especially help with depression, anxiety, PTSD, stress, dissociation and overwhelming emotions.
While grounding techniques are not a cure for mental health conditions, they can help calm racing thoughts, reduce stress and guide you in navigating your emotions.
Physical grounding
To manage your emotions, you can move your body or give yourself a physical sensation. Physically grounding yourself helps you focus on a sensation rather than an emotion. Some examples of physical grounding are holding an ice cube, walking barefoot on the sand or grass or splashing water on your face.
Square or box breathing
The square breathing method, also known as box breathing, can help slow your heart rate and regulate your breathing, according to the Cleveland Clinic. It creates a repetitive routine to help your mind focus.
Here’s how it works:
- Inhale through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly for 4 seconds
- Hold again for 4 seconds
Repeat this breathing exercise for 1 to 3 minutes.
Calming music
The National University found that listening to music has many benefits in keeping your mind focused and collected. Music engages both sides of your brain, which promotes relaxation, maximizes learning and memory and improves focus.
Create a playlist with the genre(s) of your choosing and start testing them out. Whichever one creates the most calming environment is the one you should stick with in the long term.
Remember that music is there to help you focus, not to distract you. If you find yourself trickling off, skip the song and maybe even change the genre.
The 5-4-3-2-1 method
This method has become popular in recent years, especially for young people. According to the University of Rochester Medicine, the method contains five different ways to reconnect to reality and become present with yourself and your surroundings:
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Talk to a friend or health professional
No matter what has your mind adrift, you don’t have to go through it alone. Find someone to talk through your emotions with; it could be a friend, your primary care provider (PCP) or a mental health professional
Not all these techniques will work for you, but experimenting can help you find a grounding technique that helps you manage difficult thoughts and emotions. Grounding techniques will not make life hardships disappear, but they can help you navigate your emotions and help you stay present. The next time you start to feel your brain’s wheels spinning, try out these exercises and reconnect with reality.
If you continue to struggle with your mental health or stress, talk to your PCP about further options.
Image: Getty Images
Read on:
