Being constantly in tune with other people’s energies and emotions can be extremely tiring and overwhelming. As an empath, you might find you often have extremely low energy levels, which can seriously limit your ability to function on a day-to-day basis and generally stop you getting the most out of life. The real key to limiting overwhelm is to learn some simple, yet effective grounding techniques for empaths. But how do you actually stay grounded? Well, your mind might instantly conjure up images of walking barefoot through nature – but that’s certainly not the only way… Here are seven effective grounding techniques for empaths you can use to stay grounded each and every day:
1. Water
When it comes to staying grounded, spending some time in or around water is one of the simplest and easiest ways to instantly relax and refresh. Whether it’s taking a bath, enjoying a shower or even going for a swim in the ocean, there is something liberating about being immersed in water. Feeling particularly spontaneous? Go out and dance in the rain, or take a splash in some puddles. Even just looking at water can be highly effective. Find your favorite spot by the ocean and watch the waves crashing on some rocks – or feel grounded throughout the day by setting up a water fountain in your garden.
2. Meditation and Reflection
Life can be stressful – it’s important to take time out to gather, organize and clear your thoughts. This is especially critical for empaths because of they soak up raw emotion from the world, and those emotions can start to become confused and jumbled. You might even mix up your own emotions with those of others, so it’s important to take time to filter out what is really yours. When you find yourself feeling emotionally stressed, take some time to reflect and meditate. Ask yourself how you’re feeling and think carefully about everything that’s going on in your life right now… Can you pinpoint the thing that is causing your negativity? Is a particular person causing you to feel stressed, or is it the situation you are finding yourself in? In addition, think about how those feelings are actually serving you. Which feelings can you let go of, and which feelings are yours to own? You might find it helpful to write down your thoughts.
3. Going Barefoot
Take off your shoes and enjoy a barefoot stroll along the beach – or even just your backyard! Although it’s perhaps the most effective grounding techniques for empaths of them all, going barefoot has also been proven to be one of the most effective and can offer up numerous health benefits. As an empath, it is especially useful when it comes to rebalancing your emotions.
4. Oils and Incense
The use of plant oils and incense for grounding and calming can be traced back through generations. Indeed, millions of Americans today still use natural herbs such as sage, juniper, cedar and sweetgrass to relax, unwind and de-stress after a long hard day. One of the most popular herbs used for such purposes is sage. This is often made into smudge stick bundles, which produce incense-like smoke that is said to cleanse an area and remove negative energy from the air. For grounding, it is possible to use pretty much any oil or incense, so long as it is naturally derived and carries properties straight from the earth. Burning natural incense or resins is a great way to unwind in your home, while essentials oils are ideal for when you’re out and about.
5. Communing with Nature
One of the best ways to stay grounded is to get out into nature. Head to your favorite quiet spot and spend quality time immersing yourself in the beauty of the natural world. The ideal location is somewhere quiet, where you can be completely alone and feel a world away from the stresses and strains of everyday life. In a way, you can use nature as a kind of sounding board for your thoughts. You can say whatever you want to out loud and not have to worry about anyone hearing you! In addition, try to use all of your senses to connect with your surroundings: see it, hear it and smell it! The more you take in, the more you’ll get out of the experience.
6. Gems and Stones
Gemstones and crystals come straight from the earth, making them an ideal for helping you stay grounded. Indeed, many empaths carry their favorite gemstones around with them wherever they go – perhaps in a bag or worn as an item of jewelry. During times of meditation or personal reflection, try holding and rubbing a selection of gemstones in the palm of your hand. They can also be used when you are experiencing stress, anxiety or overwhelm.
7. Creative Activities
When we create something ourselves, the experience tends to leave us feeling uplifted and energized. By engaging in a creative activity, you can relax and take your mind away from the chaos of your day. Whether it’s painting, writing a short poem, arranging flowers or simply coloring a picture, there is something suitable for everyone. Don’t dismiss this technique just because you don’t feel particularly creative or artistic. It’s not about creating a masterpiece, but rather enjoying the creative process and freeing your thoughts.
Want more? Discover 6 more effective grounding methods for empaths.
Vanessa integrates EMDR, sandtray, and attachment-focused approaches in her work and is completing credentials toward Registered Play Therapist and EMDRIA certification. With a background as a certified birth doula and a passion for making healing accessible, she writes and teaches on the intersection of trauma, neurodevelopment, and story-based therapy.