Do you ever feel overwhelmed or unbalanced, struggling to find your footing in life? This week I’m talking about how to find greater stability by regularly grounding yourself. So, let’s talk! 😃

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TRANSCRIPT

How to feel more stable and grounded in life

Does your life feel calm and stable, or is it a bit too chaotic? How do you stay calm and centred when life feels overwhelming? And how can feeling more grounded improve your mental health?

Well, that’s what I’m talking about this week… so, if you’re ready to feel steadier and more in control, regardless of what life throws your way, then let’s talk!

Hello and thanks for joining me for the Let’s Talk About Mental Health podcast, the independent show full of simple ideas for better mental health!

I’m Jeremy Godwin, I’m a writer and mental health counsellor, and this isn’t another show full of interviews or random opinions; each week I teach you practical ways to improve your mental wellbeing, based on quality research and my own experience of learning to live with anxiety and depression (after a breakdown in 2011 that completely changed my life).

This is Episode 267 and today I’m talking about how to feel more grounded and stable in your life — what it means, why it matters, and how to do it.

So, let’s talk!

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Do you ever feel like life’s moving too fast, pulling you in a dozen different directions and leaving you feeling untethered? Maybe your mind is constantly racing, jumping from one worry to the next, or you feel overwhelmed by everything on your to-do list. Or perhaps you just feel… off. Not quite here, not quite connected, and not really having a sense of a solid foundation beneath you. If you’ve ever felt that way, you’re not alone — and it might be a pretty big sign that you need to focus your energy on creating a sense of stability for yourself.

Feeling grounded is about finding stability within yourself, no matter what’s happening around you. It’s that solid, steady feeling of being secure, calm, and present, instead of being swept away by stress or overwhelmed by your thoughts. When you’re grounded, you’re centred in the here and now, able to handle challenges with clarity and resilience. And in a world that often feels unpredictable, grounding yourself can make a huge difference to your mental wellbeing.

Today we’re diving into what it really means to feel grounded and why it matters so much for your mental health. We’ll explore how feeling stable and grounded helps to calm your mind, regulate your emotions, and build a stronger foundation for navigating the ups and downs of life. But, more importantly, we’ll talk about how you can begin cultivating that sense of stability in your own life.

This isn’t about chasing after perfection or magically living stress-free — because, let’s be honest, life doesn’t work like that. Instead, it’s about creating a solid foundation for yourself, and being able to find moments of calm amidst all the chaos by learning how to centre yourself when the world feels a bit too much. By the end of this episode, you’ll have a deeper understanding of why feeling grounded is so essential and how it can help you create a life that feels steadier, calmer, and more in control.

First, let’s get onto the same page with some definitions and let’s talk about… 

What does feeling grounded and stable mean? 

And, really, it’s a bit like finding your emotional and mental anchor in the stormy seas of life. Feeling stable and grounded is about being fully present in the here and now, feeling secure and connected to yourself and your surroundings — no matter what chaos might be unfolding around you — and having a solid sense of who you are, and who you are not. Think of it as being like a tree with deep roots; no matter how strong the wind blows, those roots hold firm and keep the tree stable. When you feel grounded, you’re not caught up in past regrets or future worries; you’re right here, centred and steady. It’s the difference between feeling like you’re tumbling down a hill in an out-of-control shopping trolley versus standing firm and saying, “I’m OK… right here, right now.” 

On a practical level, grounding yourself means tuning into your body and your senses as a way to connect with the present moment. For example, have you ever gone outside, taken a deep breath of fresh air, and felt a sense of calm wash over you? That’s grounding. Or maybe you’ve held a warm cup of tea in your hands, noticing the heat, the aroma, and the weight of the mug, and suddenly everything felt a little less chaotic and a bit more manageable. That’s grounding too. It’s about simple, deliberate actions that remind you, “I’m here. I’m safe. I’m in control.”

Another way to think about it is through the lens of mental and emotional clarity. When you feel grounded, your mind isn’t racing a million miles an hour, and your emotions aren’t running the show. Instead, you’re able to pause, take stock of what’s happening, and respond with calmness and intention. Imagine standing in the middle of a busy train station, people rushing past you in every direction, and yet you’re steady and fully aware of what’s going on, and completely clear about what your next step needs to be. It’s not about blocking out the noise entirely, but finding a way to exist within it without losing yourself (though, let’s be honest, having noise-cancelling headphones doesn’t hurt either!).

Feeling grounded can look different for everyone. For some, it might be physical, like walking barefoot on grass or sand, literally connecting to the earth. For others, it might be emotional, like having a heartfelt conversation with someone who really gets you. Or maybe it’s mental, like focusing on your breath or practicing mindfulness for a few minutes. It’s all about creating moments of stillness and connection that help you recalibrate when life feels overwhelming. It’s a sense of calm, clarity, and contentment, even when things aren’t perfect. You feel present, confident, and capable. Your thoughts aren’t spiralling out of control, and you don’t feel like you’re being tugged in every direction by your emotions. Instead, there’s a sense of balance — like you’re standing on solid ground, even when the world feels shaky. You’re still human, of course, so you’ll still have moments of stress or doubt, but they don’t consume you because you know how to come back to your centre.

From a mental health perspective, feeling grounded is vital because it’s about having a foundation; that sense of stability that you can rely on during tough times so that you’re less likely to be swept up in anxiety, stress, or overthinking. You’re able to step out of the whirlwind of “should-haves” and “what-ifs” and focus on what’s real and tangible in this moment. It’s a way of creating a sense of safety and security for yourself that you can come back to when you need it, both mentally and emotionally, which is really important when life feels unpredictable. Grounding can also be a powerful tool for navigating difficult emotions. Instead of feeling like they’re dragging you under, grounding helps you observe them and process them without being overwhelmed by them.

Ultimately, feeling grounded is about creating a sense of connection — to yourself, to the present moment, and to the world around you. It’s about finding small but powerful ways to pause, breathe, and remind yourself that you’re capable, you’re safe, and you’re OK. And the best part? It’s a skill you can build and strengthen, no matter where you’re starting from… and we’ll talk about how to do that shortly.  

Now let’s talk about…

Why feeling grounded and stable matters

And, really, the biggest thing here is about the fact that how grounded you feel can significantly impact your mental health because it directly influences the way you respond to life’s challenges. When you feel ungrounded — detached, scattered, or overwhelmed — it’s like trying to navigate a stormy sea without an anchor or even a rudder (that’s the bit that makes the boat go one direction or the other, right?!). Your thoughts can spiral, your emotions can feel uncontrollable, and even small challenges can seem enormous and insurmountable. But when you feel grounded, you’re better able to handle whatever life throws at you. You’re not swept away by stress or anxiety; instead, you’re centred and steady, capable of assessing situations with clarity and responding thoughtfully. In essence, being grounded creates a stable foundation for your mental and emotional wellbeing.

On a broader level, feeling grounded is directly tied to your sense of control and connection. We human beings thrive on stability, and while life is often unpredictable, grounding provides a way to regain a sense of balance amidst all the uncertainty. It helps you anchor yourself in the present moment, which is vital for managing stress and reducing overthinking. When your mind constantly bounces back and forth between past regrets and future worries, it leaves you with very little room for calm or clarity. Grounding brings you back to the here and now, which is where you have the power to act and make decisions. Really, it’s about finding a solid footing in a world that often feels like it’s moving too fast. 

Proactively working on feeling more grounded strengthens your ability to manage life’s ups and downs before they overwhelm you. Think of it as mental and emotional resilience training. By regularly practicing grounding techniques — like mindfulness, deep breathing, or connecting with nature — you’re creating habits that support your mental health and wellbeing. You know, you hopefully wouldn’t wait for your car to break down before taking it in for a service, and the same applies to your mental health. By grounding yourself regularly, you’re not just reacting to stress when it happens; you’re building a buffer that helps prevent it from escalating in the first place.

Grounding can help you navigate difficult emotions, reduce anxiety, and improve your overall sense of wellbeing. When you feel grounded, you’re more in tune with your body and mind, which allows you to recognise signs of stress or burnout earlier and respond thoughtfully, and that’s particularly important if you experience anxiety or find yourself caught in cycles of rumination or overthinking. Grounding techniques can act as a mental ‘pause button’ by giving you the space to step back from overwhelming thoughts and regain control. 

Grounding also supports your emotional regulation. When you’re ungrounded, your emotions can feel all-consuming, like they’re running the show. Grounding creates a sense of calm and safety, allowing you to observe and process your feelings without being swept away by them… and that can be really helpful in moments of intense stress, conflict, or emotional distress. It’s not about avoiding or suppressing your emotions, but giving yourself the stability to work through them in a healthy way.

So, ultimately, working on feeling more grounded is about giving yourself the tools to navigate challenges with grace and resilience, while also finding peace in the present moment. When you work proactively to stay grounded, you’re investing in your mental health and wellbeing, and that’s one of the most empowering things you can do for yourself. After all, as that wise poet of the 90s, Des’ree, once said, “You gotta be bad, you gotta be bold, you gotta be wiser.” Feeling grounded is what helps you do all of that — and so much more.

So, how do you do that? Well, let’s first take a quick break to hear from the brands who help me create this show each week…

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And welcome back! Now let’s get into the how-to part of today’s episode and let’s talk about… 

How to start feeling more grounded

OK, let’s go through some practical ways to improve your sense of stability and groundedness, beginning with… 

Always start with your breath — one of the most effective and accessible tools for grounding yourself is your breath… and it’s free! When you’re stressed or overwhelmed, your breathing often becomes shallow and rapid, which can make anxiety feel more intense. By consciously focusing on slow and deep breaths, you signal to your nervous system that it’s safe to relax. Try the box breathing technique: inhale deeply through your nose for four counts, hold for four, exhale through your mouth for four, and pause for four before repeating. This not only calms your mind but it also brings your attention to the present moment, giving you a sense of control when everything feels out of hand. Next… 

Connect with your senses — grounding is all about being present, and your senses are the perfect gateway to the here and now. Take a moment to notice what you can see, hear, feel, smell, and taste (adjusting that list if you have any impairments). For example, you could focus on the feeling of the texture of your clothes, the sounds you can hear in the background, or the taste of a sip of tea. A simple sensory exercise is the ‘5-4-3-2-1 technique’: name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This helps pull your attention away from racing thoughts and back to your surroundings. OK, next… 

Practice mindfulness daily — mindfulness is the simple practice of paying attention to the present moment without judgment, and it’s a cornerstone of feeling grounded because it trains your mind to let go of distractions and focus on what’s happening right now. To start, set aside just five minutes a day to sit quietly and observe your thoughts and feelings, or any physical sensations, without trying to change them. Apps like Headspace or Calm can also help guide you through mindfulness exercises, and I also talked about the topic back in Episode 42. The more you practice, the easier it becomes to access a grounded state when you need it most. Next…

Focus on gratitude — I talk about this one a lot, and it’s because gratitude is a simple-yet-powerful way to ground yourself by shifting your focus to what’s positive and present in your life. When you’re caught up in stress or overwhelm, pausing to reflect on what you’re thankful for can be transformative, helping to bring you back to the here and now. Try keeping a gratitude journal and writing down at least three things you’re grateful for every day, or even just taking a moment to say them aloud. Gratitude encourages mindfulness, and it reinforces a sense of perspective… which can be incredibly grounding during turbulent times. OK, next…

Spend time in nature — there’s a good reason why so many grounding techniques involve the great outdoors; nature has a calming effect on the mind and body, helping to reduce stress and boost your sense of connection. Take a walk in a park, sit under a tree, or simply spend a few minutes with your bare feet on the grass or the sand (or you can lie on the grass or sit with your hands resting on the ground to achieve a similar effect). The act of being in nature reminds you that you’re part of something bigger, which can be incredibly soothing when life feels overwhelming. Next…

Move your body — physical activity is a powerful way to get out of your head and into your body. Whether it’s yoga, walking, dancing, or simply stretching, movement helps you release built-up tension and connect with your physical self, and even just a quick five-minute stretch can be incredibly grounding. Focus on the sensations of your body as you move — how your muscles feel, the rhythm of your breath, or the way your feet connect with the ground. This conscious physical awareness brings you firmly into the present moment, grounding you in the now and helping you feel more stable. OK, next…

Create a grounding ritual — having a regular ritual can give you a real sense of stability and predictability, which are key to feeling grounded, and it could be as simple as starting your morning with a cup of tea, journaling for five minutes, or lighting a candle and taking a few deep breaths at the end of the day. My daily start-up routine is to take 10 or so minutes to myself over my morning coffee and silently go through some positive affirmations, then write down a list of the things I’m grateful for, and then set my intentions for the day; doing this has really helped me to feel more stable and calm as I ease into the day (and I have some digital tools to help you do that too available in my store, which is linked in the episode description or just head to ltamh.com and click on ‘Store’). You’ll find that the act of doing something familiar and intentional helps anchor your mind and body, providing a sense of calm even when life feels chaotic. Next…

Use grounding objects — sometimes, having something tangible to focus on can help you feel more connected to the present moment. That could be a small stone, a crystal, a piece of jewellery, or even a stress ball. Carry it with you and, whenever you feel overwhelmed, hold it in your hand and focus on its texture, temperature, and weight. These physical sensations help redirect your attention away from anxious thoughts and towards something steady and real. Next…

Create — being creative has a way of gently grounding you, because it forces your attention onto the task at hand. Whether it’s drawing, writing, cooking, or playing an instrument, creative activities allow you to express yourself while staying focused on the present. You don’t need to be ‘good’ at it; this is about the process, not the outcome. Lose yourself in the activity and notice how it feels to immerse your mind and hands in something meaningful. Next… 

Check in with your body — a body scan is a simple but effective grounding exercise. You can do it by sitting or laying down, closing your eyes, and slowly bringing your attention to different parts of your body, starting with your toes and moving upwards one at a time. Notice any tension, sensations, or discomfort without judgment. This exercise helps you reconnect with your physical self, and it creates a calming sense of awareness. OK, next… 

Use affirmations or grounding phrases — repeating an affirmation or phrase can help calm your mind and anchor your thoughts. It could be something simple like, “This too shall pass,” during stressful times, or things like “I am safe,” “I am here in this moment,” or “I can handle this.” You can say these quietly to yourself, or write them down, or even set them as reminders on your phone. The key here is to choose affirmations that resonate with you and which remind you of your strength and stability. Over time, they can become a powerful mental tool for grounding yourself in moments of stress. Next…

Anchor yourself with visualisation — do you want to feel more grounded? Then it’s time to tap into that brain of yours! Visualisation techniques can help you feel more rooted in the present. One method is imagining yourself as a tree, with deep roots extending into the ground, holding you steady no matter what happens above. Alternatively, you might visualise a calming place, like a beach or forest, and picture yourself there, fully present and safe. These exercises engage your imagination, and bring your focus away from worry and back to something more calming and stable. OK, next…

Write it out — so, journalling is a powerful grounding tool because it helps you organise your thoughts and process your emotions. When your mind feels chaotic, writing things down can act as a release, making everything seem more manageable. You don’t have to write perfectly or follow a specific structure — just let your thoughts flow onto the page. Try journalling about what’s on your mind, what you’re feeling, or even a list of things you can control right now. Next…

Try talking to yourself out loud — OK, so this might feel a bit weird at first, but talking to yourself aloud can help ground you by externalising your thoughts. Saying things like, “I’m OK. I’m safe. I can handle this,” can be reassuring and help you organise your feelings. It’s like having a supportive friend — only, it’s you! If you’re feeling scattered, try narrating what you’re doing in the moment, like, “I’m putting on my shoes, and then I’ll take a walk.” It’s simple, but hearing the words out loud can calm your racing mind.

Final Tips and Next Time

Because when it comes to feeling more grounded for the sake of your mental health, what it all boils down to is this:

Feeling grounded is about finding stability within yourself, no matter what’s happening around you, and creating a sense of calm and clarity that allows you to navigate life with greater confidence and ease. The good news is that grounding isn’t some elusive state reserved for the exceptionally calm — it’s something you can actively cultivate through simple and intentional choices. When you take steps to ground yourself regularly, it’s like a gift you give to yourself; one that grows stronger with practice and patience. So, take it one moment at a time, and trust that with each small step, you’re creating a more steady, centred, and resilient version of you.

The choice is yours, as it is with all things related to your wellbeing… so, what choice will YOU make today? 

Each week I like to finish up by sharing a quote about the week’s topic, and I encourage you to take a few moments to really reflect on it and consider what it means to you. This week’s quote is by Rumi, and it is:

“Maybe you are searching in the branches for what only appears in the roots.”

Rumi

Alright… that’s nearly it for this week!

What does ‘feeling grounded’ mean to you? Leave me a comment and let’s talk! 

And become a supporter on Patreon for early access to ad-free episodes and exclusive content; it’s linked in the episode description.

Next week I’ll be talking about how to start simplifying your life; that will be out on February 9th and I hope you’ll join me for it!

Thank you very much for joining me today. Look after yourself and make a conscious effort to share positivity and kindness out into the world… because you get back what you put out. Take care and talk to you next time!

Let’s Talk About Mental Health is an independent program proudly produced by Reconnaissance Media. For more information visit reconnaissancemedia.com   

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TOOLS & RESOURCES FOR YOUR MENTAL HEALTH

I offer simple digital products that will help you improve and look after your mental health. My Daily Affirmations tool will help you start your day with focus and intention, grounding you and creating a sense of calm. My Daily Reflection Tool is a buy-once-use-forever PDF tool that helps you to do the work that will lead to better mental health and well-being. Plus I have a Masterclass Video which is like your own coaching session with me so that you can get the most out of your daily tool. Buy the two as a bundle and save 20% for a limited time! Click the links below for your chosen product(s):

Click here for details of mental health resources in most countries.

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ADDITIONAL INFORMATION

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Let’s Talk About Mental Health.
Making Mental Health Simple.

Let’s Talk About Mental Health. © 2024 Jeremy Godwin.

The information provided in this episode is for general awareness on the topic and does not constitute advice. You should consult a doctor and/or mental health professional if you’re struggling with your mental health and wellbeing. You’ll find additional information on the Resources page of this website.