How to Stay Grounded During Work

Getting grounded while working is essential for maintaining focus, reducing stress, and staying present, especially if your job involves long hours at a desk or screen. Here are some effective ways to ground yourself during work:

Physical Grounding Techniques

• Barefoot Grounding: If possible, take off your shoes and stand or walk barefoot on natural surfaces (grass, dirt, or sand) for a few minutes.  

• Weighted Blanket or Lap Pad: Drape a weighted blanket over your lap to create a calming, grounded sensation.  

• Hold a Grounding Object: Keep a smooth stone, stress ball, or crystal (like hematite or black tourmaline) nearby to touch when feeling scattered.  

Mindful Breathing & Body Awareness

• Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat a few times.  

• Body Scan: Pause and mentally check in with each part of your body, releasing tension from toes to head.  

• 5-4-3-2-1 Technique: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.  

Movement & Posture Adjustments 

• Stretch or Shake It Out: Stand up, stretch, or do a quick shake-down to release tension.  

• Firm Footing: Plant your feet flat on the floor and imagine roots growing into the earth.  

• Chair Yoga: Simple seated twists or forward folds can help you reconnect with your body.

Nature & Sensory Grounding

• Open a Window: Fresh air and nature sounds can quickly bring you back to the present.  

• Essential Oils or Aromatherapy: Use grounding scents like cedarwood, vetiver, or patchouli.  

• Sip Warm Tea or Water: Focus on the sensation of drinking to anchor yourself.  

Digital Detox & Workspace Tweaks

• Screen Breaks: Follow the “20-20-20 rule” (every 20 mins, look at something 20 feet away for 20 seconds).

• Declutter Your Space: A tidy desk can help mental clarity.  

• Grounding Visualization: Close your eyes and imagine roots growing from your body into the earth, pulling up stability.

Quick Mental Resets

• Mantra or Affirmation: Repeat a phrase like “I am here, I am calm" or "I am grounded in this moment." 

• Gratitude Pause: List 3 things you’re grateful for to shift your energy.  

Even small, consistent practices can make a big difference in staying centered during work. Try a few and see what works best for you!

Written by: Mackenzie Kerber, MA, LPCC