What Are Grounding Exercises and Why Do We Use Them?

Have you ever felt like your emotions are all over the place—like you’re caught in a storm and can’t find your footing?

If so, you’re not alone. As Russ Harris, author of The Happiness Trap, reminds us, our emotions are a lot like the weather. Sometimes it’s sunny and calm. Other times, we’re hit with storms—stress, anxiety, sadness, anger. Just like we wouldn’t expect clear skies every day, we can’t expect to feel happy all the time either.

But while we can’t stop the emotional storms from coming, we can prepare for them. Just like we might bring an umbrella when it looks like rain, we can carry tools with us to help us stay steady when emotions get intense. One of these tools is called grounding.

What is Grounding?

Grounding helps bring us back to the present moment when our thoughts or feelings feel overwhelming. It’s a way of “dropping anchor,” so to speak—keeping ourselves steady even when the emotional waves are crashing around us.

In therapy, I often introduce a grounding practice from Acceptance and Commitment Therapy (ACT) called Dropping Anchor. The idea isn’t to get rid of the storm (because we can’t), but to steady ourselves through it. We learn to stay connected to the here and now, rather than being swept away by anxious thoughts or painful emotions.

Does Grounding Mean Sitting Cross-Legged and Meditating?

Not at all. A lot of people worry that grounding is like being told to meditate in the middle of a yoga class while balancing on one foot. That’s not what this is.

Grounding can be simple. It can be done anywhere, anytime—and it’s especially useful when you start to notice that stormy feeling brewing inside.

Here’s an easy way to remember a basic grounding practice, using the word ACE, developed by Russ Harris:

A — Acknowledge your thoughts and feelings

Take a moment to notice what’s going on inside.What thoughts are popping up? What emotions are present? You don’t need to fix or judge them—just gently notice them.

“I’m noticing I feel a bit anxious.”“I’m thinking I might not do well in this meeting.”

Try to be curious rather than critical. Think of it like observing your inner world, with interest and kindness.

C — Come back into your body

Bring awareness to your physical self. Feel your feet on the floor, your hands resting on your lap, the rise and fall of your breath.This helps create a bit of space between you and the storm of your thoughts.

E — Engage with the world around you

Use your senses to reconnect with the here and now. Try this simple sensory grounding practice:

• 5 things you can see

• 4 things you can hear

• 3 things you can feel or touch

• 2 things you can smell

• 1 thing you can taste

This brings your attention out of your head and into the real, present world around you.

And Then What?

Once you’ve grounded yourself, take a breath. Notice how you feel. Then, gently return to whatever you’re doing—whether that’s a therapy session, walking the dog, or brushing your teeth. Over time, the more you practice grounding, the easier it becomes to use—whenever the weather turns.

No storm lasts forever. But in the meantime, you can learn to steady your boat.