How to Ground Yourself When You Feel Dysregulated

Learning how to ground yourself is essential for building emotional resilience and regulation. When you're triggered, your nervous system often reacts instinctively, leading to impulsive responses, racing thoughts, or emotional overwhelm.

Purely reacting to stress can make you feel like you're losing control. It can also cause you to question whether you can genuinely trust yourself to make sound decisions. Grounding brings you back into the present moment, helping you feel more centered, stable, and capable.

Grounding Techniques to Try When You're Hyperaroused

Hyperarousal refers to feeling more elevated than usual. This is when your body is in pure fight-or-flight mode. Your body is releasing extra adrenaline, causing you to potentially feel more anxious, agitated, or impulsive. This is your body's way of trying to protect you, but the goal here is to gently slow yourself down.

Here are some easy ways to practice grounding techniques when you're in this state:

Take ten deep breaths in a row: Sit or stand and begin to inhale for five counts and then release for five counts. Practice ten times. The flow of oxygen promotes a sense of calm, and this relaxes the central nervous system.

Activate your five senses: Look around you and identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This is known as the 5-4-3-2-1 grounding technique, and it helps anchor you into the here and now.

Apply cold: Changing your temperature can shift your nervous system. Take a cold shower, plunge your face into cold water, or rub an ice cube through your fingers.

Get barefoot: When in doubt, traditional methods of staying connected to the earth have significant merit. Many people find that spending a few moments walking barefoot in nature (or lying directly on the ground) helps them feel more oriented to the present moment.

Touch your skin: Go to the closest mirror and put your hands on your face. Remind yourself that you are here, you are alive, and you are allowed to take space. If this feels overwhelming to do, simply touch your arms or feet exactly where you are. Doing so inherently activates a mind-body connection and can offer much-needed grounding.

Repeat a grounding affirmation: Negative thoughts carry immense charge, and it can be meaningful to counteract that intensity with a soothing mantra like, "I am safe," or "These emotions will pass," or "I have what I need in me to feel calm."

Grounding Techniques to Try When You're Hypoaroused

Hypoarousal happens when the human body emotionally shuts down in response to feeling overwhelmed. This is a typical reaction, but it can reinforce themes of dissociation and disconnect from your own body. It may also leave you feeling generally depressed or apathetic.

Here are some ways to calmly "wake yourself" up if you're in this freeze state:

Get some movement: Take a brisk walk, do some pushups or jumping jacks, or go for a hard 10-minute run. Aim to get your heart rate up, as doing so can shift your energy levels.

Engage in sensory stimulation: Eat a sour candy, listen to a loud song, roll around a smooth stone or another grounded object, or take in a strong scent- the intention is to aim to reawaken your awareness by focusing on heightening one or more of your senses. If you struggle with dissociation frequently, consider creating a 'favorite things' toolkit to use when you notice the disconnect.

Describe what you're doing out loud: Although it may seem silly, you can shift out of dissociation by bringing yourself into your current environment. You might even practice naming your negative emotions at the same time. This can sound like, It's May 10 at 10:00am. I am feeling stressed and tired right now. I'm walking to the kitchen do the dishes. Later, I'll be spending time with my boyfriend, and I plan to do laundry tonight.

Reach out for a brief connection: Focusing on others can evoke a sense of support, joy, and meaning. Call or text a friend back. You don't have to tell them what's going on within you, but that interpersonal dynamic can reawaken your nervous system.

Improving Your Mental Health With Resurface Group

At Resurface Group, we help people struggling with their emotional well-being feel more connected to themselves and the world around them. You are more than the sum of your thoughts or behaviors, and you deserve to feel grounded in daily life.

Whether you're struggling with depression, anxiety, PTSD, substance use, or other mental health concerns, we are here to support you.

Contact us today to learn more about our unique programs, including our convenient IOP program, Resurface Connect, that is in-network with most major health insurance plans.