When you’re feeling overwhelmed, you’ve probably heard suggestions like “go for a walk,” “have a bath,” or “get some fresh air.” And sometimes, those things genuinely help. Other times, when your emotions are already at a ten, the thought of running a bath or going outside can feel like another task to add to the list.
That’s one of the tricky things about mental health: different things work for different people, and what helps you one day might feel completely useless the next.
This is where grounding techniques can be useful. They give your mind and body something to focus on when emotions feel intense, helping you reconnect with the present moment and create a little space between yourself and whatever you’re experiencing.
There are plenty to experiment with, so think of these as options rather than instructions. Keep what works for you and leave what doesn’t.
Grounding Through the Senses
Our senses give us lots of ways to bring our attention back to what's happening around us.
Smell
Certain scents can feel familiar, comforting or simply strong enough to grab your attention. It might be your favourite perfume, freshly washed clothes, a candle, coffee, shampoo or something that reminds you of a particular person, place or memory. Take a moment to notice the scent properly. Is it sweet? Fresh? Warm? Familiar? Sometimes focusing on those little details gives your mind something concrete to come back to.
Touch
Think about textures and sensations that feel grounding for you. A fidget toy, stress ball, fluffy blanket, soft jumper, smooth stone or favourite teddy can all give your hands something physical to focus on.
Comforting objects don't have an age limit either. If something helps you feel safe, settled or connected, that's reason enough to use it.
This can also connect with the idea of caring for our inner child and rediscovering the things that bring us comfort, curiosity or joy. I explore this in more detail in next week’s blog Finding Play in the Everyday , including how childhood experiences and play can continue to shape us as adults - make sure to check it out!
Sight
Give your eyes something else to focus on for a moment. Look out of the window and count the cars that pass. Find five things in the room that are the same colour. Watch the clouds. Put on something familiar that makes you laugh. Look closely at an object and notice details you wouldn't usually pay attention to
You're giving your attention somewhere to land while things settle.
Taste
Strong flavours can be another useful sensory focus. You could try a sour sweet, a mint, something spicy or a cold drink and pay attention to the sensations it creates.
What does it taste like? How does the flavour change? What can you notice about the temperature or texture?
And if spicy food has you suddenly questioning every decision that led you to that chilli, your attention has definitely found something new to focus on.
Sound
Music can have a huge effect on how a moment feels. You might want something upbeat, calming, familiar or completely distracting. Ambient sounds, nature noises, a podcast or simply paying attention to the sounds around you can work too.
You could even create a playlist specifically for difficult moments; your own little emotional toolkit ready for when you need it.
Pay attention to how different sounds affect you. A song that feels comforting one day might bring up difficult memories another day, so choose what feels supportive in that moment.
Breathing… But Make It Fun
Breathing exercises are recommended so often that “just breathe” can start to lose all meaning.
It can help to give the exercise a little more structure. Try slowly breathing out for longer than you breathe in, counting each breath, or pairing your breathing with something sensory. Hold a fidget, wrap yourself in a blanket or focus on something you can see while you breathe.
Experiment with what feels comfortable rather than worrying about whether you're doing it perfectly.
Why Ice Is Surprisingly Awesome
One of my favourite techniques (and one I’ve used across all ages and abilities) is simple: grab some ice. Hold it in your hands, focus on the cold sensation, and let your attention settle there. Cold temperatures can provide a strong physical sensation to focus your attention on.
You might run your hands under cold water, place a cool pack against your skin or hold something from the freezer wrapped in a cloth. Even a bag of frozen peas or sweetcorn can do the job.
Pay attention to what you notice: the temperature, texture, weight and how the sensation changes over time.
If you use ice directly, avoid holding it against your skin for long periods, as extreme cold can damage the skin. Choose a level of cold that feels safe and manageable for you.
When emotions feel particularly intense, grounding techniques can be one way to help you feel more settled in the moment. If things begin to feel difficult to manage on your own, consider reaching out to someone you trust or accessing appropriate professional support alongside the coping strategies that work for you.
Multiple Techniques, Maximum Impact
You don't have to choose one technique and stick with it.
You might listen to music while using a fidget, wrap yourself in a blanket while focusing on your breathing, or have a sour sweet while naming things you can see around the room.
Combining senses can give your attention several things to focus on at once. You can experiment and build your own collection of strategies based on what actually helps you.
Some will work brilliantly. Some will do absolutely nothing. Some might work on Tuesday and annoy you by Friday.
That's okay. Learning what helps is part of the process.
Healing Your Inner Child (Yes, Really)
Some of the things we naturally reach for when we're overwhelmed can feel quite childlike; a teddy, a blanket, familiar music, colouring, rocking, fidgeting or curling up somewhere comfortable.
There can be something meaningful in allowing ourselves those forms of comfort without judging them.
Our experiences growing up can influence how we understand emotions, comfort and self-soothing as adults. Some people had plenty of opportunities to learn those skills, while others may be discovering what helps them much later in life.
Why We Need This Knowledge Free and Accessible
Imagine learning about emotional regulation in the same way we learn other everyday skills.
Understanding how emotions can show up in the body, knowing a few ways to ground yourself and being able to recognise when you need support can be useful at any age. It's also why I think these conversations should feel accessible. You shouldn't need to know all the psychological terminology to start exploring what helps you regulate your emotions.
Sometimes you just need somewhere to start.
Final Thoughts
Coping with difficult emotions can be messy and unpredictable. There probably won't be one technique that works every time, and your needs may change depending on what's happening in your life.
So experiment.
Try the fidget. Put the playlist on. Grab the fluffy blanket. Count everything blue in the room. Have the sour sweet. Breathe slowly. Hold something cool.
Notice what helps your mind and body feel a little more settled, and gradually build a toolkit that feels personal to you.
You don't need to master every coping technique out there.
You just need a few that you know you can reach for when you need them.