Physical vs Mental Grounding Techniques for ADHD
If you experience overwhelm or racing thoughts then grounding techniques can help. Grounding refers to immediate ways you can pause and reconnect with the present moment. This is important because it's easy to get caught up in a never-ending cycle of intense emotions.
Adults with ADHD experience more frequent and intense emotional responses compared to neurotypical adults which means it can be harder to manage stress. A study found that grounding for one hour a day improved mood more than relaxation alone.
There are different grounding techniques and this post breaks down the difference between physical and mental grounding.
What is grounding?
Grounding is a way to interrupt overwhelm by shifting your attention. There are two main types:
Physical grounding uses your body and senses to calm or wake up your system.
Mental grounding uses focus and thought to settle your mind.
Knowing the difference helps you choose the right approach for how you’re feeling in the moment.
What’s going on in your nervous system
When we are overwhelmed, our bodies are stuck in a state of hyperarousal. This state is characterised by a constant release of stress hormones like adrenaline, leaving you in a constant state of "fight-or-flight." As a result, you may experience restlessness, agitation, difficulty controlling emotions, and racing thoughts.
Your nervous system moves between two states, upregulation and downregulation. In neurotypical individuals, this happens more naturally, but for ADHDers, it can take more effort.
Upregulation refers to increasing activity in the sympathetic nervous system, essentially pressing the gas pedal. This is a natural response to situations requiring focus and alertness.
Downregulation is the opposite. It involves activating the parasympathetic system and calming the body down, like applying the brakes.
Grounding techniques can support both, depending on what your system needs.
To learn more about the body's automatic functions, read this blog.
Physical grounding techniques
Physical grounding techniques help you reconnect your body and environment by focusing on tangible sensations to bring you back to the present.
The techniques work by engaging the senses. You’ll connect with your body and notice movements, weights, temperatures and other textures. The immediate feedback loop interrupts distressing thoughts.
Here are some physical grounding techniques to try:
The 5-4-3-2-1 technique
This encourages you to engage all your senses to anchor yourself in reality. Start by describing 5 things you can see, then 4 things you can touch, 3 things you can hear, 2 things you can smell, and finally 1 thing you can taste. This can help to bring your attention back to the present moment and away from distressing thoughts or feelings.
Progressive muscle relaxation (PMR)
A relaxation technique that involves systematically tensing and then relaxing different muscle groups in the body. A 2024 systematic review of 46 studies revealed that PMR effectively reduces stress, anxiety, and depression.
Body scan
A form of mindfulness practice that encourages individuals to focus their attention on different parts of their body sequentially, from the tips of the toes to the top of the head. The
aim is to observe any sensations, whether they are feelings of tension, relaxation, warmth, or
coolness, without judgment.
This simple practice strengthens your connection to your body and helps you to be present. Some studies have documented improvements in attention in ADHDers.
Meditation with deep breathing
Research shows that by integrating deep breathing into your daily routine, you can interrupt the overwhelm cycle at an earlier stage and potentially avoid it altogether.
There are a few simple techniques you can try:
Diaphragmatic breathing
Also known as belly breathing, this focuses on breathing deeply into the diaphragm rather than shallow breathing into the chest.
Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, feeling your abdomen rise and expand. Exhale slowly through your mouth, feeling your abdomen fall.
4-7-8 breathing
This involves breathing in for a count of 4, holding the breath for a count of 7, and exhaling for a count of 8. Start by exhaling completely, then inhale quietly through your nose for 4 counts, hold your breath for 7 counts, and exhale through your mouth for 8 counts. Repeat this cycle several times
Box breathing
Also known as square breathing, involves breathing in for a count, holding the breath, exhaling, and holding the breath again, each for an equal count. For example, inhale for a count of 4, hold for 4, exhale for 4, and hold for 4 before beginning the cycle again.
Alternate nostril breathing
This technique is a yogic breathing practice that involves breathing through one nostril at a time. Start by closing off one nostril with your thumb and inhaling through the other nostril. Then close off the other nostril with your finger, exhale through the first nostril, and inhale through the same nostril. Continue alternating nostrils. Alternate nostril breathing can help balance energy, reduce stress, and improve focus.
Gentle stretches
Start by stretching your arms above your head, then move to your neck, shoulders, and down the rest of your body. Pay attention to how each stretch feels and the sensation of releasing tension from your muscles.
Walking outside
If possible, take a short walk outside. Focus on the sensations of your body moving. Notice the temperature of the air, the sounds around you, and the sights you pass.
Listening to calming music
Put on some calming music and focus on the sounds. Try to pick out individual instruments or listen to the lyrics. This can help to shift your focus away from your distress and onto the music. You might find it helpful to close your eyes and immerse yourself in the sound.
A study found that listening to relaxing music before a stress-inducing event helped the autonomic nervous system recover faster.
Colouring an image or mandala
Choose a design that appeals to you and concentrate on the act of colouring and the patterns you're creating. This can help shift your focus away from distressing thoughts and towards the calming activity.
Squeezing a stress ball
Find a stress ball or any soft object that can be squeezed (even a soft toy will do). Hold it in your hand and squeeze it tightly, then release. Repeat this action several times, focusing on the sensation of tension and release in your hand.
Cold water immersion
The practice of submerging the body in cold water, and is an excellent way to manage stress and reduce anxiety. This could be splashing cold water on your face or introducing brief periods of cold water at the end of a regular warm shower.
This technique triggers the body's natural response to cold, setting off physiological changes such as increased heart rate and blood flow. These changes contribute to a state of alertness and mood regulation.
A clinical trial revealed that applying cold to the face activated the vagus nerve and led to reduced physiological stress.
Mental grounding techniques
Mental grounding helps shift your attention away from distressing thoughts and back to the present. It uses thought-based or imagery-based techniques to actively redirect your focus. These practices don’t require tools or space, which makes them accessible from anywhere.
Here are some mental grounding techniques to try:
Visualisation
Also known as guided imagery, it is a cognitive technique that involves creating detailed mental images of calming scenes or scenarios. This technique engages all the senses to create a multi-dimensional experience. Visualisation reduces stress levels, cortisol response, and anxiety symptoms. A study found that future-oriented positive mental imagery reduced anxiety during stressful tasks.
Count backward
Count backward from 100 by 7s. This requires enough concentration to distract you from your distressing thoughts and feelings, but it is simple enough that it doesn't cause additional stress. If you lose track, just start again from the last number you remember. This helps to redirect your focus and promote calmness.
Doodling
Grab a piece of paper and a pen or pencil. Allow yourself to freely doodle on the paper for a few minutes. Don't worry about creating a masterpiece, just let your hand move freely. The act of doodling will help distract your mind from distressing thoughts and focus on the present moment.
Positive self-talk
This involves consciously replacing negative thoughts with positive ones. Positive self‑talk significantly alters brain connectivity in regions responsible for self‑regulation and emotional
processing during cognitive tasks. A study on athletes found that motivational self-talk significantly lowered competitive anxiety.
Start by identifying your strengths and abilities. Then, whenever you find yourself thinking negatively, consciously choose to remind yourself of these positive aspects instead.
Repeat a mantra
A mantra is a phrase or sentence that you repeat to yourself, which can help to calm your mind. Choose a mantra that resonates with you, such as "I am calm" or "I am safe". Close your eyes and repeat the mantra silently to yourself. Focus on each word as you say it. This can help to interrupt negative or distressing thoughts and replace them with a calming message.
Writing out your stream of consciousness
This technique involves writing whatever comes to mind without filtering. A study demonstrated that expressive writing increased working memory capacity. Putting pen to paper helps to declutter your brain and process your thoughts at the same time.
Build your grounding routine
Overwhelm can happen at any time, but for ADHDers, it can be particularly challenging to manage. Developing a routine is an excellent way to help you better regulate your emotions so when you experience overwhelm you know exactly what to do.
Here are some ways to get started:
Identify personal triggers
Keep a journal and note down situations or events that lead to feelings of overwhelm. Over
time, you'll start to see patterns and can identify your personal triggers.
Recognise effective techniques
What techniques work best for you in managing overwhelm? Think about times where you’ve felt more in control. Notice what works for you, so you can use those tools more intentionally when you need them.
Take steps to prevent or reduce overwhelm before it happens
For example, if you find that deep breathing exercises are effective at improving your
attention, you might schedule regular times throughout the day to practice them.
Practice self-regulation
Be aware of what you're feeling, notice what triggered it, and take steps to manage it.
No single technique can comprehensively address overwhelm. Sometimes you need ways to calm down when everything feels too much. Other times, you need techniques to help you focus and stay motivated. A mix of strategies gives you the best chance of staying balanced.
Do you need further support? If you're looking for a space to explore anything you’ve read here, reach out to me to book an introductory call.