10 Ways to Help Ground Yourself in the Present Moment

Whether I’m feeling particularly anxious or am just caught up in the busy day-to-day hustle, I really struggle with being present. My mind always seems to be somewhere else. This is something I’ve been aware of for quite a while, yet it still continues to be a struggle. Can you relate?

Over the past couple of years, I’ve adopted a few different practices that help me refocus on being present with what is directly around me. It’s been a game changer for my anxiety to have a handful of tools that I can turn to when my mind is spinning. But even more importantly, it has helped me in my relationships with my husband and my daughter. I’m able to reorient myself enough to focus on the precious time I have with them in the moment rather than getting lost in the to-do list I have laid out before me.

Do you struggle with being present in the moment? I find that the best way to bring me back is by engaging my senses so that I can focus on the real physical world around me. Most of these practices are really simple and require just a little bit of acknowledgement and intention, but I figured I would share them here anyways so they can potentially help you too, especially during the busy holiday season. Here’s some of the tools I use to help ground me in the present moment:

01. Find your pulse.

This is a really easy technique that can be done anywhere, anytime. All you need to do is put two fingers on your neck (to the left or right, where your chin meets your neck) and find your heartbeat. If you want to be even more subtle, you could use two fingers to find your pulse on your opposite wrist. Hold your fingers there for 10-15 heartbeats. This is particularly helpful for me if I find myself in a panic attack and unable to navigate my way out of a spinning head. It brings me back to reality from my racing mind and connects me to my physical existence. I usually find that within a few noticed pulses, my heart rate starts to slow down and I feel much more grounded and aware.

02. Pet your cat or dog.

The purpose of grounding yourself is to bring you back to your current reality, orienting you in the physical space of here and now. Being intentional about touching something real can do wonders to help you refocus. I like to find one of my cats and take 5 minutes to give her some love and attention. Her inevitable purrs and affection help to calm my mind and the physical action gives me a moment to breathe. Obviously the effect would be the same with a dog too.

03. Hold someone’s hand or ask for a hug.

Much like petting a fluffy friend, physically touching someone else can help connect you with the present moment. Plus it’s just generally a huge comfort to receive physical affection from someone that you love. It’s worth noting that this doesn’t need to be a physical connection with a romantic partner - it can be as easy as holding your toddlers hand or hugging a friend or sibling.

04. Grab a snack and chew each bite 10-15 times before swallowing.

Do you ever start to feel the physical effects of a panic attack and then the thought that maybe you’re beginning a panic attack causes you even more panic? I have found that in these scenarios, my body is actually just lacking something it needs, like sleep, water, or food. Taking care of your body with something as simple as a snack can actually help you find your footing and focussing on the experience of eating that food can bring you back to the present moment pretty easily.

05. Step outside, barefoot.

The power of nature can work wonders in finding a sense of grounding and by engaging the senses in your feet, you can pretty quickly feel the physical connection you have with the world around you. This may go without saying, but I’d only recommend this tip if you’re in a safe, healthy environment, preferably with grass. If you find yourself on the city streets or a parking lot, maybe skip this idea.

06. Put on a vinyl record and dance.

You could definitely pop on a digital playlist if you don’t have a record player, but there is something so physical about vinyl that I believe makes a difference. I like doing this one because it engages my whole body - I need to pick out the record, pull it out of the sleeve, place it on the turntable, set the needle, and then focus on moving my body to the music. The entire process really draws you in to your current time and place.

07. Speak the thoughts swirling around in your head out loud.

We’ve all been down those thought rabbit-holes in our own mind - it’s pretty easy to lose control of where your mind goes! When I’m alone in my car or on a walk, I like to speak those thoughts out loud to myself. It’s amazing how bringing those thoughts to reality can pretty quickly make you realize how extreme or silly they are. To help even more, once you catch yourself in these moments, consider speaking some affirmations out loud too, like “I am present right now.”

08. Go for a brisk walk.

When I have the opportunity to move my body, I find that everything inside me changes. You may not be able to drop everything for a workout, but even a quick 5-10 minute walk can be enough to reset your mind and bring you back to your present reality. I especially love this one in the winter months because the literal fresh air really hits you.

09. Do the 5-sense assessment.

This one is really simple: look around you and identify one thing you can currently see, one thing you can currently smell, one thing you can currently taste, one thing you can currently hear, and one thing you can currently feel. This simple process of recognition can help you reorient your thinking on what is right around you.

10. Dab a drop of your favourite essential oil on your wrist and take 3-5 deep breaths in.

This is a great one if you’re into essential oils. There are a wide variety of oils available that offer different benefits, but what I have found is that regardless of what different oils claim to help with, everyone has a particular scent that they really connect with. My personal hero oil is peppermint and a couple of drops on my wrists followed by a few deep breaths into my hands really calms my mind.

Have you ever tried any of these tips?

Before concluding, I do just want to acknowledge that this post isn’t meant to be professional medical or mental health advice. I’m just an average jill who deals with the odd bought of anxiety and struggles with living outside of my own head. These are things that I have done and continue to do that help me in moments where I’m feeling overwhelmed and want to find a little more presence, but they may not work for everyone. Definitely seek professional help if you are struggling and need more support.

That being said, I hope some of these tips can be helpful for you. If you struggle with being present, what are some things you do that have proven helpful?