Find Your Ground
three Simple ways to bring yourself back to the present when your thoughts, memories or emotions feel difficult to manage
When things feel overwhelming, staying connected to the present can be difficult.
You might feel anxious, panicked, disconnected or caught up in difficult thoughts or memories. Grounding techniques can help bring your attention back to what is happening here and now.
They won’t change what has happened or necessarily make difficult feelings disappear. But they can give you something practical to reach for when you need it.
1. Try the STOP technique
When everything feels like it’s happening at once, try to STOP:
S — Stop
Pause for a moment.
T — Take a breath
Notice your breathing. You don’t need to force yourself to take a big or deep breath - just notice it.
O — Observe
Notice what is happening right now. What are you thinking? What can you feel in your body? What is happening around you?
P — Proceed
Ask yourself what you need next. That might be continuing what you were doing, taking a break, moving somewhere else or reaching out to someone.
You don’t have to solve everything. Just focus on what you need next.
2. Orient yourself to the present
Use simple facts to remind yourself where you are right now.
You could say:
My name is ___.
Today is ___.
I am in ___.
Right now, I am ___.
Add whatever feels useful - what you’re doing, who you’re with or what you’re going to do next.
The aim is to bring your attention back to: I am here, in this moment.
3. Feel the ground beneath you
Put both feet firmly on the floor.
Notice the pressure beneath them and the weight of your body being supported by the chair, bed or floor.
Gently press your feet into the ground for a few seconds, then release.
Notice the physical sensation without trying to change anything.
Let the ground remind you where you are.
Find what works for you
There is no single grounding technique that works for everyone. If something doesn’t help, you haven’t failed at grounding. Try something different and keep the techniques that work for you. Grounding isn’t about pretending everything is ok. Sometimes, it’s simply about finding your way back to the present - one moment at a time.
