Grounding Tools: Unique Ways to Anchor Yourself When Anxiety & Triggers Hit

Last year, I shared my first post about grounding tools and a lot of you told me how helpful it was. So here I am with the sequel. Think of this as the next level. It’s a mix of creative, sensory, and body-based techniques to help you stay present, especially when triggers or anxiety are trying to take over.

Grounding tools are powerful. They’re not about “fixing” how you feel but about giving your mind and body a safe place when things feel like they’re out of control. These techniques engage your senses and gently guide you back into the present moment.

Let’s dive into some practical, easy-to-use grounding techniques that you can keep in your recovery and healing toolkit.

1. Sensory Tools: Small Items, Big Impact

These items use your senses, especially touch, sight, sound, and smell, to anchor your awareness. (Note: I’m attaching links to Amazon to save you time, but I have no affiliation to the products sold and I’m definitely not get paid).

• Textured Stickers
  Press your fingers against a textured sticker and really feel it. The sensation helps bring your attention to the here and now.

• Liquid Timers
  Watch the swirling liquid timer. It’s mesmerizing in a good way and can help slow those racing thoughts we sometimes fine ourselves caught up in.

• Scented Balms, Candles, or Oils
  Inhale slowly. Scents like lavender, citrus, or peppermint can instantly shift your state. Of course, you already know how much I love my watermelon/lemonade. It’s sitting under its warmer right now filling my writing area with all the good smells.

• Mint or Gum
  Strong flavors and textures can jolt your senses back to the present. I don’t know about you, but I find this to be so true! Especially, while I’m working. Pop in a piece of mint gum. BAM, instant alertness.

• Headphones
  Plug in some calming music, white noise, or nature sounds. Let your ears guide you out of anxiety and into awareness.

2. Vocalization: Let Your Voice Help You Ground

• Singing or Humming
  Focus on the vibration of your voice, the tune, or the lyrics. Bonus points if it’s a comforting or nostalgic song. (And you thought the bonus was going to be it was an 80s song. Surprise!)

• Repeating Mantras or Affirmations
  Pick a few calming phrases: “I am safe.” “This feeling will pass.” “I can get through this.” Repeat them slowly and listen to your own voice. If you’re struggling finding affirmations to think of during those challenging moments, it can help to have affirmation cards or an affirmation list handy.

3. Physical Sensations: Bring It Back to the Body

Sometimes your body knows what your brain hasn’t caught up with yet. Try these:

• Holding a Piece of Ice
  The cold snaps you into awareness. Feel it melt and shift in as you change from one hand to another.

• Running Hands Under Water
  Warm or cool water is fine, just notice how it feels on your skin. This also works in the shower. Remember when we talked about taking a mindful shower and noticing the feel of the water as hit your skin, the smell of the soap, sound of the water, etc.

• Chewing on Something
  Focus on texture, taste, and smell. Something crunchy, sour, or chewy can do the trick. Confession: my latest obsession is Sweet Tarts for some reason.

• Pressing Feet into the Ground
  Stand or sit and push your feet firmly into the floor. Feel the support. You’re grounded…literally.

4. Other Unique Techniques to Try

• Body Scan
  Start at your toes and move upward. Where are you tense? Where are you relaxed? No judgment of yourself, just notice.

• Counting Your Breaths
  Inhale. Exhale. Count to 4 on the inhale, 6 on the exhale. Repeat a few times and watch the calm sneak in.

• Tapping Your Body
  Gently tap your chest, arms, or legs. It can wake up your nervous system and redirect anxious energy.

• Clenching and Releasing Fists
  Squeeze hard, then release. Repeat. You’re giving your body something to dowith that tension.

• Imagining Your Safe Place
  Picture it in full color: what do you see, hear, smell, and feel? Let your mind hang out there for a bit.

• Playing a Category Game
  Name five fruits. Then five TV shows. Then five kinds of dogs. It redirects your focus fast.

Final Thought

Grounding doesn’t mean pretending everything is okay. It means giving yourself the tools to stay okay enough to ride out the wave until it passes (because it will pass).

If you’ve tried grounding and thought, “This isn’t working,” don’t give up. It’s not one-size-fits-all. Find what clicks for you and keep experimenting. Even one technique can be a lifeline when the world feels too overwhelming.

And if you’ve got a grounding tool you love that’s not on this list? Share it in the comments. You never know who else might need it.

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Sending positive vibes your way,
Laura