Grounding in Real Life: Simple Ways to Stay Present Every Day

grounding
Written By Mindi Fetterman

Life gets hectic. Between busy schedules, constant screen time, and emotional ups and downs, it’s easy to feel overwhelmed or disconnected from the present moment. That’s where grounding comes in. And here’s the best part—it doesn’t have to be complicated or time-consuming.

Grounding is the practice of bringing your awareness back to your body and the present moment. It helps reduce anxiety, calm your nervous system, and make you feel more in control. Whether you’re at home, at work, or out and about, these simple, practical grounding techniques can help you stay connected and centered.

1. Try the 5-4-3-2-1 Technique

This classic mindfulness trick brings you back to the present using your five senses:

  • 5 things you can see

  • 4 things you can touch

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste

It’s perfect when your mind starts racing or anxiety kicks in. You can do it anywhere—at your desk, in your car, or while waiting in line.

2. Go Barefoot (Yes, Really!)

One of the simplest forms of grounding is actual grounding—standing barefoot on the earth. Whether it’s grass, sand, dirt, or even concrete, direct contact with the ground can help regulate your nervous system and boost your mood. Just 5-10 minutes outside can make a difference.

3. Use Your Breath

When life feels chaotic, your breath can be your anchor. Try this easy breathing exercise:

  • Inhale for 4 counts

  • Hold for 4 counts

  • Exhale for 4 counts

  • Hold for 4 counts
    (Also known as box breathing.)

Do this for a few cycles to calm your body and shift your focus back to the now.

4. Name What You’re Feeling

Naming your emotions out loud or writing them down helps bring clarity and distance from emotional overwhelm. Instead of “I’m stressed,” try “I notice I’m feeling anxious about tomorrow’s meeting.” That awareness alone is grounding.

5. Do a Quick Body Scan

Close your eyes for 30 seconds and scan your body from head to toe. Notice where you feel tension, heat, tingling, or heaviness. Simply observing your physical state without judgment brings your awareness inward and down into your body.

6. Keep Something Tactile Nearby

Keep a grounding object in your bag or pocket—like a smooth stone, textured fabric, or worry ring. Whenever you feel yourself getting anxious or checked out, hold it and focus on its texture and weight. It’s a subtle but effective reminder to stay grounded.

7. Take a Mindful Walk

Even a 5-minute walk can be grounding if you do it with intention. Feel your feet hit the pavement, notice the way your arms swing, pay attention to sounds around you. No phone, no rushing—just presence.

Grounding Is for Everyone

Grounding isn’t just for people with anxiety or trauma. It’s a simple, powerful tool we can all use to feel more calm, present, and connected—especially in a fast-paced, overstimulated world. The more you practice, the easier it becomes to tap into that sense of centeredness when you need it most.

Need More Grounded Support?
At Real Grounded Therapy, we believe that mental wellness starts with connection—to yourself, your body, and the present moment. Whether you’re navigating anxiety, stress, or just want to feel more balanced, we’re here to help.

✨ Learn more about our services or reach out for a free consultation.





Mindi Fetterman