When attention is pulled into worry, memory or emotional intensity, it can help to notice what is actually around you now. NHS resources describe grounding as focusing on the present environment and the physical experience of being where you are.
Try the senses without turning them into a test
Look for five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. The numbers are only a guide. You can name one object and study it slowly instead.
Choose neutral or pleasant details: the edge of a table, the weight of your clothing, distant traffic or a colour in the room. There is no need to breathe in a particular way or close your eyes.
If a practice increases discomfort, stop. Look around, move your body in a way that feels natural, or contact someone supportive.
Grounding is not avoidance
A pause can give you more capacity to decide whether reflection is useful right now. You can return to the issue later, perhaps with support. Safety and choice are central principles of trauma-informed approaches.
Make it personal
Some people prefer a textured object. Others orient through sound, movement, cool water or naming the date and place. The useful practice is the one that helps you recognise the present without forcing you deeper into distress.