Chai Time Ruminations

Have you ever found your mind wandering, either stuck on something from the past or worrying about what’s coming next? When our thoughts drift away like that, it can cause you to experience difficult feelings like stress, anxiety, or even sadness. It makes it super hard to focus on what’s happening right here, right now. One may even find it difficult to focus on what is the situation right now and this may indirectly affect them in the present moment. In these moments, it is necessary to do some simple tasks to help bring one back to the present, to be in the ‘here and now’. In psychology, more so in the context of counselling and psychotherapy, simple techniques to being oneself in the present moment, aid in relaxation and provide a slight reduction in distressing feelings are referred to as grounding.

So what is Grounding?

Grounding is the practice of gently bringing yourself back to the present moment using simple, sensory-based techniques or breathwork.  It helps calm overwhelming thoughts, regulate emotions, and reconnect with your surroundings—especially when stress, anxiety, or emotional discomfort takes over.

Grounding is a simple practice that helps you tap into the solidness of the earth, bringing a deep sense of peace and stability. It’s about planting your feet (literally or figuratively) and feeling your roots extend into the ground, calming your mind and body.

Here are five in-the-moment grounding techniques you can try when you feel overwhelmed with your emotions.

1. The 5-4-3-2-1: 

• 5 things you can see: Look around and name five things you can see. You can also describe the colour, shape, texture,
• 4 things you can feel: Touch four different things and notice how they feel (e.g., your clothes, your chair, the floor).
• 3 things you can hear: Listen for three different sounds around you. Notice the intensity, the sharpness, is it harsh or soothing.
• 2 things you can smell: Try to find two different smells. Describe the smell, try and identify it’s origin. Is it pleasant or unpleasant?
• 1 thing you can taste: Notice any lingering taste in your mouth, or you can  take a small bite of a food to taste, or drink a few sips of water. Notice and describe the texture,  flavour ,and temperature.

2. Square Breathing (Box Breathing): 

Focus on your breath to calm your body. 

1. Breathe in slowly for a count of 4.
2. Hold your breath for a count of 4.
3. Breathe out slowly for a count of 4.
4. Hold your breath empty for a count of 4. 
5. Repeat a few times.

3. Feel Your heartbeat: 

Place your hand gently over your chest or wrist.  Notice your heartbeat or pulse—just observe it, without judgment. Is it fast or slow? Can you feel it pounding intensely, or is it faint and soft? Does it change as you breathe in… and out?

4.  Notice your surroundings: 

Take a slow look around and gently bring your attention to where you are right now. Notice and name

• Name three blue objects you can see.
• Three things shaped like rectangles.
• Name three things that are moving—like leaves, people, or even the rhythm of your breath.

You can switch it up and choose a different color or shape, or even textures and sounds as per your choice. The goal is the engage any of your five senses and orient it to the present.

5.  Naming things from a category. 

Pick a simple category and list things in it. E.g name five fruits, or three books/ movies from a genre of your choice. Alternately you can list as many as you want or even play the name, place, animal, thing and select any two alphabets of your choice for this game.

Grounding techniques are effective for managing distress, in the moment and can help you feel more present and functional. However, they are not a replacement for professional treatment.

If you continue to experience intense emotions, overwhelming thoughts, or persistent distress, there may be deeper factors that need attention. In such cases, reaching out to a mental health professional is not just helpful,it’s essential. Taking care of your mental health is a strength, not a weakness.