Grounding for Stress Relief

Grounding is a technique that helps you stay present and focused when you feel overwhelmed. It can help reduce stress and cravings. Learn how you can practice grounding with everyday objects.

Why Practice Grounding

Feeling worried, stressed, or anxious can make you tense and unable to focus on the present moment. Grounding techniques can help you calm down and feel more stable.

Research has found that focusing on a physical object can help people feel less anxious. This can be especially helpful while you’re quitting. Luckily, you don't need any special objects. Any everyday item will work.

How to Practice Grounding

  • Find an Object

    Find an object around you that you can hold in your hands. It’s best to find something small enough to pick up, so you can examine it closely.

  • Notice How the Object Looks

    What color or colors does it have? Is it angular? Smooth? Can you see through it? How large or small is it?

  • Feel the Object in Your Hands

    Is it light or heavy? Is it fuzzy or prickly? Cold or warm?

  • Smell the Object

    Is it pleasant or unpleasant? Strong or subtle?

  • Taste the Object

    If the object is food, taste it. Is it salty? Sweet? Bitter?

Now, put your object down. Take a moment to notice how you feel. It’s possible you’ll feel a little more present, or a little more in control.

Next time you feel a craving coming on, try practicing grounding. Grounding and mindfulness can be a powerful part of your quit plan.