6 Effective Grounding Techniques for Empaths

Empaths walk around every day picking up on the emotions of others. If you’re an empath, this can be quite overwhelming and begin to affect other areas of your life, draining you of energy and otherwise impeding on your overall functioning. Developed empaths can sometimes turn their empathic receptors on and off in various situations to better regulate how much emotional energy they take in at any given time. However, even the most developed empath will need to learn grounding techniques so that they don’t get overwhelmed.

What is Grounding, you ask? Essentially, it’s the act of connecting your body with the earth, and there is science to support it’s effectiveness. When most people think of grounding they think of walking barefoot on the ground in nature. However, walking barefoot through a field is not the only way to ground yourself. Connecting yourself with earth energy can be done in a variety of ways. Most of these methods can be done whether you have access to the outdoors or not. Here are 6 Effective Ways to Ground Yourself:

1. Oils and Incense

The use of plant oils, incense, and other aromatics for grounding dates back to ancient civilizations. Native Americans still use natural fragrances and herbs like sage, sweetgrass, juniper, cedar and pine needles to cleanse an area of negative energy and to attract positive energy. Sage especially is made into bundles called smudge sticks, which give off an incense-like smoke which is said to clear the air of negative energy. As long as it’s 100% naturally derived, any oil or incense can provide grounding. Essential oils are great when you’re on the go. Natural incense and resins are great for burning in any room of your house.

2. Water

Water can be used in any number of ways to help you stay grounded. The options are endless. If you’re in need of a quick grounding (and relaxation) session, take a bath or a shower and just focus on how the water feels on your body.

Feeling childlike? Dance in the rain or go stomp in some puddles. Live near a body of water? Go for a swim or just sit near the water and reflect upon your thoughts. Water can also be used as an element in home decor features. Try setting up a miniature water fountain near your work space for continuous grounding throughout your day.

3. Meditation and Reflection

Whether it’s in nature or in the comfort of your own home, taking time to gather, organize, and clear your thoughts is important. It’s doubly important for empaths because of the amount of unfiltered, raw emotion you can sometimes take in. All of that emotion can feel confusing and jumbled with the rest of your thoughts.

It’s also easy to get your emotions mixed up with those of others, so taking time to filter out what’s yours to own and what’s not is an important practice. If you’re feeling emotionally stressed, try taking some time out of your day and asking yourself the following questions:

• How am I feeling?
• What is going on in my life right now that may be causing me to feel negatively?
• Have I been around any negative people or situations recently?
• How are these feelings serving me?
• What feelings can I let go of and which ones are mine to own?

Write down your thoughts if you need to.

4. Gems and Stones

Gemstones and crystals are great for grounding because they come directly from the earth. They are also extremely portable. Some empaths carry a small pouch in their purse or bag with their favorite gemstones. Others wear them as jewelry. However you choose to use gemstones and crystals in your grounding techniques, make sure that they are 100% natural.

One simple way to ground yourself with gemstones is to hold them in your hand. Try rubbing the stones during times of stress or using them during your meditation or reflection time. Read more about Grounding with Crystals and Gemstones

5. Communing with Nature

Of course, if you have the time and a favorite spot in mind, getting out into nature is one of the best ways to ground yourself. Preferably it will be a quiet location by yourself. It sounds weird at first, but you can use nature as a sounding board for your thoughts. If nobody is around to hear, you can say whatever you need to say out loud.

Try your best to experience the nature surrounding you with all of your senses. See, hear, taste, smell, and feel it. If you’ve never spent that much time communing with nature, I think you’re in for a treat. Depending on the time of year and your location, don’t forget to grab some natural bugspray and sunscreen, dress for the weather, and take into account any seasonal allergies you have. Although nature is great, it can still be a little harsh to humans at times.

6. Going Barefoot

It’s the most basic grounding practice there is, and it’s simple. Take off your shoes and feel the earth. Whether it’s your backyard or the beach, feeling the earth beneath your feet has been found to have numerous benefits for your health. It’s especially helpful if you’re an empath, as it can help rebalance your emotional state.

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Vanessa Pruitt, MS, LIMHP, CPC

Vanessa Pruitt, MS, LIMHP, CPC, is a trauma therapist, writer, and educator specializing in complex PTSD, attachment, and play-based interventions. She is the founder of Seven Stones Mental Health and co-owner of Alfrey & Pruitt Counseling, where she supports children, teens, and adults through expressive, trauma-informed care.

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.

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