Top 4 Grounding Exercises for Anxiety

What does “being grounded” actually mean?

The term has two meanings… Being grounded means being connected to the flow of the earth’s electrons by walking barefoot on grass or using our products which means you can connect to this healing energy in the home.  

There is also another meaning for the term ‘being grounded’, a quick google search gives the following definition: “a physical and mental state of being confident and sure of oneself. Being grounded means you have a strong connection with who you are, which brings you physical and emotional balance.” 

I describe the second definition of being grounded as being fully present in both body and mind. In today’s fast paced society many of us spend too much time living in our heads, getting caught up in thoughts and associating too strongly with the ‘monkey mind’ which can speed off at a million miles an hour, constantly living in the future of “what if” and going down rabbit holes of worst case scenarios.  

Spending too much time worrying about the future and being ungrounded can lead to anxiety. Signs to look out for that you aren’t as grounded as you could be include; getting easily distracted, over thinking, perpetual worrying. What we experience in the mind will also manifest in the body because of the mind / body connection.  Nothing works in isolation so when there is dis-ease in the mind this will be reflected in the body. The physical signs to look out for that may indicate a need for more grounding include fatigue, poor sleep, inflammation and chronic pain. 

Thankfully, there are many helpful techniques which help us feel more connected with and rooted in our body, here are my four best recommendations for feeling more grounded in your body and overcoming anxiety. I practise these myself daily as well as connecting to the earth using a BeGrounded sleep mat to get those healing electrons. This helps ensure I’m grounded in every sense of the word. As a massage therapist this is really important especially when I’m helping other people to feel better in their bodies …. I need to feel good (and fully inhabit) my own! 

Top 4 Grounding Exercises for Anxiety 

  1. Cold Showers 

Cold exposure has many health benefits and there’s nothing like taking a cold shower to bring you back to the present and feel the sensation of cold in your body. As well as boosting immunity daily cold showers support fat loss due to the activation of brown fat – which helps generate heat around the body by burning calories. Most importantly, cold therapy, e.g. cold showers boost your mood by producing dopamine. If it’s your first time, it may take while for your body to get used to the cold so start off in a warm shower and then blast it cold for the last 30 seconds. Then build up the time by 10 seconds each day until your up to a full minute or even two and the benefits will increase. It’s both invigorating and grounding at the same time. 

  1. Walking in nature 

When I Am Among the Trees, Mary Oliver 

When I am among the trees, 

Especially the willows and the honey locust, 

Equally the beech, the oaks and the pines 

They give off such hints of gladness. 

I would say that they save me, and daily 

Mary Oliver’s poem (the above is just the first verse and I recommend reading the poem in its entirety) beautifully captures the healing power of being in nature. I go dog walking in the local forest each day and love all the grounding benefits it brings. New studies show that taking walks in forests or ‘forest bathing’ can also lower blood pressure, improve memory and sleep and positively impact concentration.  

On a more scientific level, there is a chemical substance like an essential oil given off by trees, called Phytoncides. When humans breathe in phytoncides they have many healing benefits including reducing inflammation, improved immune function and the lowering of nervous system activity.  


  1. Try reflexology 

Reflexology promotes deep relaxation and wellbeing. It is based on the theory that different points on the body correspond with different area of the body. By applying pressure to specific points of the feet a good reflexologist will work through every system of the body via the feet helping to return the body to balance. Typically, following a session you will feel more energised, lighter, and more grounded than before the treatment.  

The benefits of taking a period of time out for yourself to receive any form of touch therapy such as reflexology or massage is significant. Having one-to-one attention in an empathetic listening environment Is powerful. Even spending some time  massaging your own feet with a little bit of your favourite cream and a good amount of pressure will feel good and your feet will intuitively guide you to the areas that need more attention.  


  1. Mindful Breathing 

This is a quick exercise that I do daily which helps to create some space between me and my thoughts. It’s a very basic 5 minute meditation but this almost makes it sound more complicated than it is. I sit for 5 minutes and focus on the rise and fall of my breathe – simply following the breathe with my mind in and out and then if my mind wonders off to somewhere other than watching and being with my breath I acknowledge that and return to the rise and fall. I see the places that my mind wants to take me and it helps me realise that I’m not my thoughts. This simple practise is also very grounding. 


I hope you find some of my top tips helpful. Caroline x