101 Sensory Grounding Techniques

Grounding Techniques: The Key to Overcoming Anxiety and Panic


Sensory grounding techniques are a popular and effective way to manage the symptoms of trauma. These techniques involve using one or more of the five senses (sight, sound, touch, smell, and taste) to bring an your attention back to the present moment. On this page, we will explore 101 sensory grounding techniques for trauma that can help individuals feel more grounded and in control.

101 Sensory Grounding Techniques for Trauma

  1. Take deep breaths
  2. Focus on your heartbeat
  3. Hold an ice cube
  4. Run your hands under cold water
  5. Smell a soothing scent, like lavender or vanilla
  6. Focus on the feeling of your feet on the ground
  7. Rub your hands together
  8. Listen to calming music
  9. Look at a picture of a loved one
  10. Hold a stuffed animal or comforting object
  11. Count backwards from 100
  12. Say the alphabet backwards
  13. Name five things you can see, hear, touch, smell, and taste
  14. Take a cold shower
  15. Splash cold water on your face
  16. Eat a piece of chocolate or candy
  17. Chew gum
  18. Focus on the feeling of your breath moving in and out of your body
  19. Squeeze a stress ball
  20. Hold onto a weighted blanket or heavy object
  21. Wear a calming scent, like essential oils
  22. Repeat a positive affirmation to yourself
  23. Hug a loved one or pet
  24. Focus on the feeling of your clothing against your skin
  25. Watch the movement of a clock or timer
  26. Take a mindful walk, paying attention to each step
  27. Listen to white noise or nature sounds
  28. Name objects in your surroundings, like furniture or plants
  29. Draw or color a picture
  30. Write down your thoughts and feelings in a journal
  31. Practice yoga or stretching
  32. Take a warm bath
  33. Listen to a guided meditation or visualization
  34. Focus on the sensation of the sun or wind on your skin
  35. Write down things you are grateful for
  36. Look at a favorite picture or memory
  37. Dance or move your body
  38. Play with a stress ball or fidget toy
  39. Use aromatherapy, like scented candles or diffusers
  40. Touch different textures, like sandpaper or velvet
  41. Count the colors in a room
  42. Repeat a calming word or phrase to yourself
  43. Hold onto a piece of ice
  44. Focus on a calming color, like blue or green
  45. Do a puzzle or brain teaser
  46. Listen to a podcast or audiobook
  47. Use a body scan meditation to focus on each part of your body
  48. Look at the details of an object, like a leaf or rock
  49. Use a grounding app, like Calm or Headspace
  50. Hold a smooth stone or crystal
  51. Make a list of your favorite things
  52. Play with playdough or kinetic sand
  53. Watch the clouds or stars
  54. Drink a warm cup of tea or cocoa
  55. Take a few moments to stretch or do yoga poses
  56. Use a weighted or vibrating pillow
  57. Repeat a calming phrase or mantra to yourself
  58. Look at a picture of a calming nature scene
  59. Take a few moments to stretch or do yoga poses
  60. Listen to a guided body relaxation exercise
  61. Make yourself a cup of tea or coffee
  62. Smell fresh flowers or herbs
  63. Take a few moments to stretch or do yoga poses
  64. Use a mindfulness app, like Mindful or Insight
  1. Look at a picture of a loved one or a happy memory
  2. Use a stress-reducing ball, like a squishy ball
  3. Practice progressive muscle relaxation
  4. Do a breathing exercise, like the 4-7-8 technique
  5. Use a heating pad or hot water bottle
  6. Use a cool compress or ice pack
  7. Look at a picture of a place that makes you feel calm, like a beach or mountain
  8. Hold onto a piece of soft fabric or blanket
  9. Take a mindful shower or bath, paying attention to the sensations on your skin
  10. Use a body pillow or hug a pillow tightly
  11. Use a weighted vest or blanket
  12. Write down positive affirmations and keep them nearby
  13. Watch a funny video or show
  14. Listen to a guided progressive muscle relaxation exercise
  15. Listen to a guided imagery exercise
  16. Use a scented lotion or cream
  17. Use a weighted eye mask
  18. Do a stretching routine
  19. Use a breathing app
  20. Use a calming tea, like chamomile or valerian root
  21. Use a scented candle or incense
  22. Use a sound machine or app to play calming sounds
  23. Take a nap or rest in a quiet space
  24. Use a finger labyrinth or maze
  25. Use a calming coloring book or pages
  26. Listen to a guided sleep meditation or visualization
  27. Use a scalp massager or hair brush to soothe your scalp
  28. Use a stress ball with textured surfaces, like bumps or ridges
  29. Hold onto a worry stone or smooth rock
  30. Use a foam roller or massage ball to release tension in your muscles
  31. Listen to calming ASMR videos or sounds
  32. Focus on the sensation of your breath moving in and out of your nose
  33. Use a scented pillow or sachet
  34. Practice acupressure on pressure points, like the wrist or neck
  35. Practice gratitude and appreciation for the present moment
  36. Repeat a positive mantra or phrase to yourself
  37. Talk to a trusted friend or mental health professional


Sensory grounding techniques are a valuable tool for managing the symptoms of trauma. By engaging with our senses, we can bring our focus back to the present moment and feel more in control. The 101 techniques listed on this page provide a diverse range of options for you, so you can experiment to find the techniques that work best for you. It is important to remember that everyone’s experience of trauma is unique, and it may take some experimentation to find the techniques that work best for you. With practice and patience, sensory grounding techniques can be a powerful tool for managing the effects of trauma.

Be Well on Your Healing Journey,

Lyssa Roses