Grounding Practices for Teens: Why They Work and How to Support Them
In times of stress — especially during study periods and exams — many teenagers experience racing thoughts, difficulty focusing, and strong emotions. One of the simplest, most effective ways to steady the mind and body is through grounding practices.
What is grounding?
Grounding is the skill of reconnecting with the present moment. It shifts attention away from worry or overwhelm and brings awareness back to the body and the here-and-now.
Why it matters for teens:
When stress rises, the nervous system often enters a fight–flight–freeze response. This makes it harder to learn, focus, and make decisions. Grounding signals to the body: you are safe right now. That message calms stress hormones and allows the brain to re-engage with thinking clearly.
Research backs this up. International studies on yoga and mindfulness in schools show consistent benefits for teenagers — including reduced anxiety, improved focus, and better emotional regulation. Grounding techniques are simple ways to bring these benefits into everyday life, both at school and at home.
Practical grounding tools for teens:
Feet on the ground — pressing firmly into the floor to feel supported.
5–4–3–2–1 sensory scan — naming things you can see, feel, hear, smell, and taste.
Breath and touch — placing one hand on the chest and one on the belly to slow breathing.
Simple movement — chair movement or stretches to notice the body in space.
How parents can help:
Encourage your teen to try grounding before exams, when feeling overwhelmed, or at night to switch off. A nice practice before bed is ‘legs up the wall’ combined with slow, deep breathing. I have written more about it here.
Model it yourself — even pausing to place your feet on the ground and take a breath shows them it’s useful for everyone.
Keep it simple: just a minute of practice can make a difference.
Grounding is a small tool with a big impact — helping teens (and adults) return to calm, focus, and a sense of safety.
-Kerstin Woosnam-