Grounding techniques for autistic people

Last Updated on August 9, 2025 by John Hookway

Grounding techniques help you handle strong feelings and sensory overload. These are easy things you can do to help you focus on right now. Many autistic people, about 70%, have trouble with sensory processing. This can make daily life feel very hard or stressful.

Grounding can help lower anxiety and keep your emotions steady. Studies show that mindful breathing, the 5-4-3-2-1 method, and nature walks can help you feel calmer and more in control. You can try different grounding techniques and pick the ones that help you most.

Key Takeaways

• Grounding techniques help autistic people stay calm and pay attention. These techniques use the senses and body to connect with now.
• Some grounding methods are the 5-4-3-2-1 sensory exercise, deep breathing, moving, and stimming. These all help lower anxiety and stop sensory overload.
• Sensory tools like fidget toys, noise-canceling headphones, and quiet spaces help with grounding. They make it easier and work better.
• Mental techniques like counting, saying routines, and picturing things help with stress. You do not need special tools for these.
• You can make grounding work better by finding what you like and keeping routines. This makes it easier and more helpful when you feel stress.
• Family, friends, and professionals can help with grounding. They help make safe places to handle feelings.
• If grounding does not help enough, ask trusted people or professionals for help. This is important and shows you are strong.
• Trying different grounding ways often helps you get better at them. It builds your skills and helps you feel more sure when things get hard.

What Are Grounding Techniques?

Grounding techniques are easy things you do to help you stay in the present. You use your senses and your body to notice what is happening now.

You might touch something soft, listen to sounds, or take deep breaths. Many autistic people use grounding techniques when they feel too much from their senses or have strong feelings.

One way is the 5-4-3-2-1 method. You look for five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. This helps you notice your surroundings and brings your mind back to now.

Grounding techniques help you move away from upsetting thoughts or feelings. They give you a way to calm your body and mind when things feel too much.

Some grounding techniques you can try are:

• Using your senses to notice sights, sounds, smells, tastes, and textures.
• Moving your body by stretching or walking.
• Holding objects that feel nice or remind you of home.
• Doing mindful breathing or meditation.

Benefits

Grounding techniques can help you with stress, anxiety, and sensory overload. These ways help you feel calmer and more in control.

Studies show mindfulness and deep breathing can lower anxiety and help autistic people manage emotions. When you use grounding, it can be easier to handle big feelings and stay focused when things are hard. Mindfulness activities, like short breathing or moving, also help you learn coping skills and feel better with others.

Some good things about grounding techniques are:

• Lowering anxiety and panic.
• Helping you deal with sensory input.
• Making you feel safe and in the moment.
• Helping you talk and connect with others.
• Making it easier to recover after feeling overwhelmed.

Many autistic people think grounding techniques are easier than other ways to handle anxiety. You can use these techniques every day and feel more comfortable in many places.

When to Use

You can use grounding techniques any time you feel overwhelmed, anxious, or not connected to what is around you.

Many autistic people use these ways when they have sensory overload, feel upset, or go through big changes.

For example, you might use grounding if you feel anxious in a crowd, if loud noises bother you, or if you need to calm down after something stressful.

Times when grounding techniques can help are:

• When you feel anxious or panicked.
• When lights, sounds, or textures are too much.
• When it is hard to focus or stay in the moment.
• When you start something new or move to a new place.
• When you need to calm down after a meltdown or shutdown.

You can practice grounding techniques often, not just when you are stressed. This helps you get better at using them when you really need help.

Physical Techniques

5-4-3-2-1 Method

The 5-4-3-2-1 method is a simple way to help you focus on your senses and calm your mind. This technique asks you to notice things around you using sight, touch, sound, smell, and taste.

You can use it when you feel overwhelmed or anxious. Many people find this method helpful for managing sensory overload because it brings your attention back to the present moment.

Here is how you can try the 5-4-3-2-1 method:

1. Look for five things you can see. These can be objects, colors, or shapes in your room.
2. Notice four things you can feel. Touch your clothes, a chair, or something soft.
3. Listen for three sounds. You might hear birds, a fan, or your own breathing.
4. Find two things you can smell. This could be your soap, food, or even the air.
5. Focus on one thing you can taste. Maybe a sip of water or a piece of gum.

This method helps you shift your focus from stressful thoughts to what is happening right now. Many autistic people use it to reduce anxiety and feel more relaxed, even though there is not much research on its use for autism.

Deep Breathing

Deep breathing is another grounding technique that helps you calm your body and mind. When you take slow, deep breaths, your body starts to relax. You can use deep breathing when you feel nervous, upset, or need a break.

Try this easy deep breathing exercise:

• Sit or stand comfortably.
• Place one hand on your chest and the other on your belly.
• Breathe in slowly through your nose. Feel your belly rise.
• Breathe out gently through your mouth. Feel your belly fall.
• Repeat this for a few breaths.

Studies show that deep breathing can help autistic people lower anxiety. When you practice deep breathing, your heart rate slows down and your muscles relax. This makes it easier to handle strong feelings and stay calm during stressful times.

Deep breathing also helps your brain and body work together. You become more aware of your feelings and can manage them better.

Movement

Movement is a powerful way to ground yourself. Simple actions like walking, stretching, or gentle yoga can help you feel more connected to your body. Moving your body gives you a sense of control and can lower stress.

You can try:

• Walking slowly and noticing how your feet touch the ground.
• Stretching your arms, legs, or neck.
• Dancing to music you enjoy.
• Doing gentle yoga poses or rocking back and forth.

Mindful movement, like walking meditation, helps you focus on each step and the feeling of your body moving. This can calm your mind and reduce anxiety. Some people also use weighted blankets or objects during movement to feel safe and grounded.

You can choose the type of movement that feels best for you. Regular movement helps you manage stress and stay present.

Stimming

Stimming means doing the same movement or sound again and again. It helps your body and mind feel better. You might flap your hands or rock in your chair.

Some people tap their fingers or hum softly. Many autistic people use stimming to calm down or focus. Stimming is not just a habit. It is a helpful way to control feelings and stay grounded.

You can stim when you feel too much or get anxious. Stimming can block out too many sounds or sights. It gives you comfort and helps you feel in control.

Stimming keeps you aware of your body and what is happening now. Some people squeeze a stress ball or spin a fidget toy. Others rub soft fabric or bounce their legs. You can pick the stimming that feels best for you.

Stimming is a normal way to handle stress and feelings. You do not have to hide stimming if it is safe for you and others.

Research shows stimming is more than something you do alone. It can help you talk to others and feel close to them. This is true with family or friends who understand you.

Stimming helps you control your feelings and can happen with other people. When you stim, you let your body release stress and feel steady.

Here are some reasons why stimming matters for autistic people:

• Stimming helps you deal with too much noise or strong feelings.
• It makes you feel less stressed and more safe.
• Stopping stimming can make you feel more anxious or upset.
• Safe stimming is good for your mind and health.
• Using things like fidgets or soft objects can make stimming easier.

You can see how stimming works as a grounding technique in the table below:

Many therapists and teachers now know stimming is a healthy way to cope. They support safe stimming and help you find what works for you.

You can use stimming every day, not just when you are upset. This helps you feel more sure of yourself and comfortable in new places.

Sensory Tools

Tactile Objects

Tactile objects keep your hands busy and help you stay focused. Many autistic people use fidget toys or touch different things to feel calm. You can use squishy balls, spinners, or soft cloths.

Some people like putting their hands in water. These objects use your sense of touch and help you handle stress or big feelings. Squeezing or holding a fidget toy can help you feel steady when things get too much.

Research shows that using fidget tools can help you pay attention. They also help you control your feelings and energy. When you use a fidget toy, you focus on what you are touching.

This can make it easier to calm down. Some studies say fidget toys might help your hand skills and lower stress for a short time. But how well they work depends on what you like and need. You may need to try a few kinds to see what helps you most.

Fidget toys do not fix everything, but they can help you feel better. Many people use them with other ways to feel safe and in control.

Noise Management

Loud sounds can make you feel overwhelmed. Many autistic people use noise-canceling headphones or earplugs to block out noise.

These tools make things quieter and help you relax or pay attention. Noise-canceling headphones stop loud or sudden sounds. This can help you feel less anxious and avoid meltdowns.

• Noise-canceling headphones make things quieter and calm your ears.
• They help you avoid loud noises that bother you.
• Using headphones can help you focus and join in at school or with friends.
• Earplugs are small and easy to use for blocking noise.

Studies show these tools help autistic people join activities without feeling stressed. Many teachers and helpers think headphones and earplugs help you listen and take part. You can try different types to find what feels best for you.

You can use headphones or earplugs every day or just when you need them.

Calming Spaces

A calming space is a safe place to rest and feel better. You can make a calming space at home, school, or anywhere you go.

These spaces often have soft lights, comfy chairs, and sensory tools like fidget toys or weighted blankets. You might add soft sounds, like white noise or gentle music, to block out other noises.

• Soft lights help you feel less overwhelmed.
• Comfy seats, like bean bags or rocking chairs, help you relax.
• Touch items, like textured pillows or sensory walls, give comfort.
• Keeping things tidy makes the space calm and neat.
• Nice smells, like lavender or chamomile, can help you relax.

Many people use calming spaces to take breaks or use their favorite sensory tools. These spaces help you feel safe and let you control your surroundings. You can make your calming space special with colors, textures, and sounds you like.

A calming space is your own safe spot. It helps you meet your sensory needs and feel better when things are too much.

Mental Grounding Techniques

Mental grounding techniques help you use your mind to feel calm and safe. These methods do not need special tools. You can use them anywhere.

Many autistic people find these techniques helpful when they feel anxious or overwhelmed. You can use them alone or with other grounding techniques.

Counting

Counting is a simple way to bring your mind back to the present. You can count objects around you, such as books on a shelf or tiles on the floor.

Some people count colors, like how many blue things they see in a room. Others count steps as they walk. Counting gives your brain something clear and steady to focus on. This helps you move away from stressful thoughts.

Try these ideas:

• Count the number of windows or doors in a room.
• Count how many times you tap your fingers.
• Count backward from 20 to 1.

Counting helps you feel more in control. It gives your mind a break from worry and helps you focus on what is real and right in front of you.

Reciting

Reciting means saying something out loud or in your head. You can recite the alphabet, your favorite song lyrics, or a list of things you like.

Many autistic people find comfort in routines and familiar lists. Reciting these can help you feel safe and calm.

You might try:

• Saying the days of the week or months of the year.
• Reciting your daily routine step by step.
• Listing your favorite animals, foods, or hobbies.

Here are some ways reciting routines or favorite lists can help you manage anxiety:

• Routines give you comfort and help you express feelings about changes.
• Predictable routines reduce stress from unexpected events.
• Visual schedules and structured activities set clear expectations.
• Consistent routines, like sleep or chores, support health and lower anxiety.
• Repeating routines or lists can calm you when you feel anxious.

Many autistic people use reciting as a self-soothing strategy. It creates a sense of order and predictability, which can make you feel less anxious.

Visualization

Visualization uses your imagination to picture a safe or happy place. You can close your eyes and think about a favorite park, your bedroom, or a peaceful beach.

Try to imagine what you see, hear, and feel in that place. Visualization helps your mind take a break from stress.

Steps for visualization:

1. Sit or lie down comfortably.
2. Close your eyes if you want.
3. Picture a place where you feel safe and happy.
4. Notice the colors, sounds, and smells in your mind.
5. Stay in this place for a few minutes.

Visualization can help you relax and feel more grounded. You can use this technique whenever you need a mental escape from stress.

Soothing Activities

Music

Listening to music can help you feel calm and grounded. Many autistic people find that soft, gentle music works best. Music with smooth, relaxing sounds and simple chords, like G major or C major, often feels soothing.

For example, songs such as Chick Corea’s “Crystal Silence” or Enya’s “On Your Shore” use gentle melodies and soft tones. These types of music can help lower anxiety and make your body feel more relaxed.

You might notice that loud or intense music, like heavy metal or fast rock, can feel overwhelming. Instead, try instrumental or ambient music.

These styles do not have sudden changes or harsh sounds. You can listen to music through headphones or speakers, depending on what feels best for you.

Create a playlist of your favorite calming songs. Play it when you need to relax or take a break.

Here are some features of music that many autistic people find calming:

Eating and Drinking

Regular eating and drinking help you stay grounded and balanced. Your body needs food and water to work well. Sometimes, you may not notice when you feel hungry or thirsty.

This is called interoception. Many autistic people have trouble with interoception, so you might miss these signals.

When you do not eat or drink enough, you can feel tired, cranky, or upset. This makes it harder to manage your emotions. Keeping a routine for meals and snacks helps your body stay steady. You might need reminders to eat or drink, like setting alarms or asking someone to help.

Some people feel better when they eat in a certain way. You might like to eat while moving, such as pacing or sitting in a rocking chair. This can help you stay calm during meals.

Drinking water or having a snack can be a quick way to ground yourself if you feel overwhelmed.

Laughter

Laughter is a simple way to help your body and mind relax. When you laugh, your muscles loosen, and your mood can improve. Watching a funny video, reading a comic, or remembering a joke can make you smile and feel lighter.

You can also use anchoring phrases to help you stay present. These are short, positive sentences you say to yourself, like “I am safe” or “I can handle this.” Saying these phrases out loud or in your head can help you feel more in control.

• Watch a favorite comedy show.
• Share a joke with a friend.
• Repeat a calming phrase when you feel stressed.

Laughter and positive words remind you that you can get through tough moments. They help you return to the present and feel more grounded.

Personalizing Techniques

Sensory Preferences

You can make grounding techniques work better by knowing what you like. Everyone has their own sensory profile. Some people like bright lights or loud music.

Others like quiet places and soft things. Try different sensory activities to see what helps you feel calm. Notice how your body feels during each activity.

• Try things like hot showers, swinging, or rocking. See if these help you feel steady.
• Use calming tools like finger painting, kinetic sand, or stress toys.
• Try relaxing things like warm baths with gentle smells.
• Go outside to let your senses rest.
• Do mindful movement, like yoga or tai chi, to help your body.
• Keep a journal to write down what feels good or too much.
• Pay attention to how sights, sounds, and textures change your mood.

You can ask an occupational therapist for help if sensory overload is hard. Try different ideas until you find what works best for you.

Routines

Having routines helps you feel safe and less worried. When you know what will happen, changes are easier. Routines give you a plan for your day. They help you use your time well. Routines also help you practice talking and social skills.

• Use visual schedules or lists to see your daily plans.
• Add sensory breaks to your routine to help with overload.
• Get ready for changes by using pictures or giving yourself more time.
• Help plan your routine so you feel in control.
• Leave some room to change plans if something new happens.

Routines are like anchors. They make grounding techniques work better by giving you a steady base. When routines fit your needs, you can handle stress and changes more easily.

Support

Support from family, friends, or helpers makes grounding techniques work better. People who know your needs can sit with you when things are hard.

They can make spaces calm and give you comfort items like weighted blankets or fidgets. They should not ask too many questions when you feel overwhelmed.

• Make safe, quiet spaces with calming sensory objects.
• Talk with your family about your sensory needs.
• Use sensory tools and calming activities at group events.
• Help others understand and care about your needs.

Therapists can teach you new ways to handle stress and sensory overload. They can help you find the best grounding techniques for you. Community groups can connect you with people who understand what you go through.

Having people who support you helps you feel understood and respected. This makes it easier to use grounding techniques and feel safe.

When to Seek Help

Signs

Sometimes, grounding techniques do not help enough. You may see signs that mean you need more help. These signs can show up in your body, feelings, or actions. Noticing them early helps you stay safe and get support.

• You feel lost or unsure about where you are.
• You forget things that happen when you are stressed.
• You feel numb or do not react to what is around you.
• You cannot talk or say how you feel.
• Your anxiety or panic gets worse, even after grounding.
• You need to go somewhere quiet with less noise and light.
• You have trouble feeling better after meltdowns or shutdowns, sometimes for a long time.
• You notice your heart beats fast, you sweat, shake, or feel sick.
• You pull away from friends or family and do not want to be around people.
• You have emotional meltdowns or cannot control your feelings for a long time.
• You use ways to cope that hurt you, like self-harm or thinking about suicide.

If you notice these signs, you are not alone. Many autistic people need more than grounding during hard times. Asking for help is brave and smart.

Support Options

If grounding does not help enough, there are many ways to get support. You can talk to people you trust or get help from professionals who know about autism.

• Talk to a family member, friend, or teacher you trust. They can listen and help you calm down.
• Work with therapists who understand autism. Behavioral therapies, like Applied Behavioral Analysis (ABA), can teach you new ways to cope.
• Try counseling or talk therapy to help with stress and feelings.
• Use Functional Communication Training to share your needs safely.
• Meet with doctors, like pediatricians or psychologists, for advice and plans just for you.
• Ask about medicine if you have strong anger or aggression. Doctors might suggest Risperidone or Aripiprazole.
• Get help at school with an Individualized Education Plan (IEP). This plan can give you special support and behavior ideas.
• Join support groups for autistic people and families. You can share stories and learn from others.
• Try therapies like occupational therapy, speech therapy, or play therapy. These can help with daily skills, talking, and feelings.
• Think about emotional support animals or horse therapy. These can help you feel calm and connected.

You deserve support that fits your needs. If you feel unsafe or your stress gets worse, talk to a professional right away. You can always ask for help, and people are ready to support you.

Grounding techniques help you handle stress and too much sensory input. You can change these methods to fit what you need.

Try using things you can touch or practice deep breathing. Doing these things often helps you feel more sure of yourself and kinder to yourself.

If you have trouble, like not having enough tools or needing more help, you can talk to professionals or use quiet spaces to calm down. You can always change what you do if your needs are different. You should always get help and care as you go.

Keep trying new things to see what helps you most—your well-being is important.

FAQ

What are grounding techniques?

Grounding techniques are simple actions you use to help your mind and body focus on the present. You use your senses, movement, or thoughts to feel calm and safe when you feel overwhelmed.

What grounding technique works best for sensory overload?

You can try the 5-4-3-2-1 method or use sensory tools like fidget toys or noise-canceling headphones. These help you notice your surroundings and block out too much input.

What if grounding techniques do not help me calm down?

If grounding does not work, you can ask for help from someone you trust. You may need to use a quiet space or talk to a professional for extra support.

What sensory tools can I use for grounding?

You can use fidget toys, soft fabrics, weighted blankets, or textured objects. These tools help your hands stay busy and give comfort when you feel stressed.

What makes grounding techniques helpful for autistic people?

Grounding techniques help you manage strong feelings and sensory overload. They give you ways to feel safe, lower anxiety, and stay focused on what is happening now.

What should I do if I feel embarrassed about grounding in public?

You can use small, discreet tools like a stress ball or earplugs. Many people use grounding techniques, so you do not need to feel embarrassed. Your comfort matters most.

What are some quick grounding activities I can try anywhere?

You can count objects, take deep breaths, recite the alphabet, or squeeze a fidget toy. These activities work in most places and help you feel calm fast.