Anchoring and Grounding (Neurodiversity)

Ever feel like you’re floating away from yourself when things get overwhelming? Or like the world is spinning too fast and you need to find your footing again? That’s where anchoring and grounding come in handy.

These aren’t fancy therapy techniques — they’re simple ways to help your nervous system remember “Hey, I’m here, I’m safe, and I’m okay.” For those of us with neurodivergent brains, the world can sometimes feel like a lot. Too much noise, too many feelings, too many decisions all at once.

Grounding techniques are like little lifelines back to yourself. Here are some that people find helpful:

• Feel your feet on the ground — Seriously, just notice them. Press them down a bit. You’re here.
• Hold something with a good texture — A smooth stone, soft fabric, or even just your own hands
• Breathe like you mean it — Not fancy breathing, just slow and steady, like you’re reminding your body to chill
• Move in a way that feels good — Rocking, tapping, swaying, whatever helps you feel settled
• Find your anchor routine — Maybe it’s making tea, checking on your plants, or organizing something small

The beautiful thing about grounding is that it’s not about fixing or changing anything about yourself. It’s about giving your nervous system a gentle way to come back to centre when everything feels like too much. What works for your friend might not work for you, and that’s perfectly fine. The goal is just finding your own little toolkit of things that help you feel more like yourself again.