Simple Grounding Exercises After a confidant Session

You’ve just finished pouring your heart out. Maybe you cried. Maybe you laughed. Maybe you spent a good 45 minutes wondering why your neighbor’s dog barks only at night. Whatever the case, the session is over. Now what?

The truth is, talking, especially about heavy stuff, can leave you feeling light but also a little wobbly. Imagine your emotions as a soda bottle that someone shook really hard. Once you’ve opened the cap in your confidant session, the fizz needs a moment to settle. That’s where grounding comes in.

Grounding exercises are like giving your brain a hug and telling your heart, “Relax, I got you.” They help bring you back to the present, calm the nervous system, and stop you from walking into traffic while replaying that embarrassing thing you said in 2012.

Let’s explore some grounding exercises that you can use right after a session. They are simple, practical, sometimes silly, and surprisingly effective.

Why Grounding Matters After a Confidant Session

Think of your mind after a heavy conversation as a computer with too many tabs open. You’ve got one tab for guilt, another for relief, three for random what-ifs, and at least one for “should I have said that differently?”

Grounding helps close the unnecessary tabs. Without it, you risk emotional overload. According to the World Health Organization, over 280 million people globally live with depression, and many struggle with intrusive thoughts. If left unmanaged, overwhelming emotions can spiral.

But grounding doesn’t have to be clinical or boring. It’s about small, doable things that keep you connected to reality. You don’t need incense, crystals, or an expensive yoga mat (although, if you already have them, go ahead and use them). You just need yourself and a little creativity.

1. The Five Senses Reset

This is the Beyoncé of grounding exercises: simple, popular, and it works every time.

• Look around and name five things you can see. (Yes, your neighbor’s weird curtains count.)
• Identify four things you can touch. Your chair, your shirt, your hair, your phone. Easy.
• Pay attention to three things you can hear. Maybe it’s the fan, birds outside, or your stomach growling.
• Find two things you can smell. If you can’t smell anything, grab some lotion or coffee.
• Notice one thing you can taste—water counts. Chocolate is better.

This technique pulls you out of the spiral in under two minutes. It’s science in disguise as a mindfulness trick.

2. Shake It Out

No, really—shake. Like you’re a dog that just got out of the bath. Stand up, loosen your arms, and shake everything from your fingers to your legs. Add some music if you want.

Biologists call this a “neurogenic tremor,” but let’s keep it simple: animals in the wild literally shake off stress after escaping danger. Humans? We just bottle it up, buy chips, and watch Netflix. Be more like animals. Shake.

Bonus tip: if you feel silly, close the curtains. Or don’t—maybe your neighbor needs a laugh.

3. Grounding Through Humor

Ever noticed how laughing at the most random thing can instantly change your mood? Humor is grounding. After a session, scroll to that saved TikTok of a cat failing to jump on the couch. Or call your funniest friend.

Research shows that laughter reduces cortisol, the stress hormone, by almost 39%. That’s better than most expensive spa treatments—and it’s free.

So yes, watch memes guilt-free. Tell bad jokes. Like this one: Why don’t we ever tell secrets on a farm? Because the potatoes have eyes and the corn has ears. (You rolled your eyes, didn’t you? Perfect. You’re grounded.)

4. Breathe Like You Mean It

We all breathe, but not everyone breathes well. Stress makes breathing shallow. Grounding requires slowing it down.

Try this simple exercise:

• Inhale deeply for 4 seconds.
• Hold for 4 seconds.
• Exhale for 6 seconds.
• Repeat at least 5 times.

This is called “box breathing.” It’s like hitting the reset button on your nervous system. Navy SEALs use it before missions. If it works for people jumping out of helicopters, it can work for you after a chat.

5. Touch Something Solid

Grab a stone, a pillow, or even your coffee mug. Notice its texture, weight, and temperature. Remind yourself, “I am here, right now.”

This simple act pulls your focus away from swirling thoughts into the physical world. And honestly, hugging a pillow works wonders. It won’t judge you, and it’s always available.

6. Write It Out

Grounding through writing is powerful. Take a notebook and write exactly what you’re feeling in that moment. No editing. No grammar checks. Just dump it.

Later, you can look back and laugh at how dramatic you sounded. (“My life is falling apart because I spilled juice.”) Or you may notice patterns that help you understand yourself better.

Journaling is like talking to yourself, but without people thinking you’ve lost it.

7. Move Your Body

You don’t need a gym membership. Just walk around your block, stretch, or do five squats in your living room. Movement tells your body: “We are safe, we are fine, we are moving forward.”

Exercise releases endorphins, the brain’s happy chemicals. And no, you don’t need to run a marathon. Even a 10-minute walk lowers anxiety levels significantly.

8. Use Your Voice

Sometimes grounding means using sound. Humming, singing, or even reading something out loud can bring you back to the present.

There’s a reason babies calm down when you hum to them—it activates the vagus nerve, which helps regulate stress. So hum away. Pick a silly song. Sing badly. Nobody’s judging.

9. Cold Splash

This one’s dramatic but effective. Splash cold water on your face or hold an ice cube in your hand. The shock interrupts racing thoughts instantly.

Your brain goes from “Oh no, my life choices” to “Wow, that’s cold!” in half a second. Congratulations, you’re grounded.

10. Gratitude Check-In

Grounding doesn’t always have to be about calming. It can also be about shifting perspective. After your session, write down three things you’re grateful for. They can be as small as “coffee” or as big as “I didn’t throw my phone at anyone today.”

Studies show that gratitude practices increase happiness by up to 25% over time. That’s like giving yourself a happiness discount card.

Putting It All Together

Grounding isn’t one-size-fits-all. Some people love the five senses exercise. Others prefer laughter. The key is to experiment. Try one or two after each session and see what works for you.

You might even make it a ritual. Finish your confidant session, drink some water, then do a quick grounding practice. Think of it as closing the emotional curtain gently, instead of letting it slam shut.

Final Thoughts

Talking is healing. But healing needs follow-up. Without grounding, you risk carrying heavy emotions into your day. With grounding, you feel lighter, calmer, and more in control.

Remember, you don’t have to be perfect at this. Some days you’ll shake it off. Other days, you’ll cry into a pillow and then scroll through cat videos. Both are fine. What matters is that you care enough to take the next step.

And if you’re still struggling after a session, you don’t have to do it alone. Reach out. Call a friend. Or better yet, book your next confidant session. Sometimes the best grounding is knowing someone has your back.

📞 Call or WhatsApp me today at 0745464330 to schedule your session. Confidential, safe, and judgment-free.

Because your peace of mind deserves more than just one good talk.