Grounding Techniques for OCD

What Grounding Means for OCD

OCD can pull attention away from the present moment. Thoughts feel loud, urgent, and difficult to step back from.

Grounding techniques are simple ways to reconnect with what is happening right now — without trying to fix or argue with thoughts.

Why Grounding Helps

Grounding works by shifting attention away from mental loops and toward direct experience. This can help lower urgency and create space before reacting with compulsions.

These techniques don’t remove thoughts — they help you respond differently to them.

Simple Grounding Techniques

• Notice five things you can see around you
• Press your feet gently into the floor
• Hold an object and notice its texture
• Slow your breathing without forcing it

Breathing Without Control

Breathing can be grounding when done gently. There’s no need to count perfectly or “do it right.”

Simply notice the next few breaths — in and out — letting them be uneven if needed.

Using the Body to Stay Present

Physical sensations can help anchor attention. This might include warmth, pressure, or movement.

• Wrapping up in a blanket
• Holding a mug or glass
• Stretching slowly
• Touching a textured object

How AI Can Support Grounding

During intense moments, it can be hard to remember grounding tools. AI support can gently guide attention back to the present without reinforcing fears.

deOCDfai is designed to support grounding without pressure, reassurance, or urgency.

A Gentle Reminder

Grounding doesn’t mean getting rid of discomfort. It means staying present long enough for urgency to rise and fall on its own.

With practice, these moments can become more manageable.