Category: Grounding Tools & Techniques

Categories
Grounding Tools & Techniques Mindful Living

Journal Prompts for Overthinking – Break The Cycle

Table Of Contents
  1. The Overthinking Spiral
  2. Why Journal for Overthinking?
  3. Starting Journal Prompts for Overthinking #1
  4. Journal Prompt #2
  5. Journal Prompt #3
  6. Journal Prompt #4
  7. Journal Prompt #5
  8. Journal Prompt #6
  9. Journal Prompt #7
  10. Journal Prompt #8
  11. Journal Prompt #9
  12. Journal Prompt #10
  13. Journal Prompt #11

Overthinking is… many things. Overthinking can be exhausting. It can take up our mental space and focus. It can leave us feeling more of what we don’t want. It can make us overthink about overthinking. It can turn into a broken chain – circling round and round yet serving no helpful purpose. It can take us away from life itself. At the same time, overthinking might mean many other things to you. It’s a personal experience – and yet, a deeply human one. It happens, often for more understandable reasons than we realise. But using journal prompts for overthinking can help us unravel some of this and break the cycle.

The Overthinking Spiral

Overthinking can lead to a spiral. And it doesn’t always look cute.

We can start to see the worst in ourselves, analyse every detail of what we do and say to the point of becoming overcontrolled… hardly saying or doing anything because we just feel so stupid and why can’t we do anything right and that person probably thinks I’m annoying or boring or weird and I’m never going to go out again because what’s the point of tormenting myself and other people but then people will notice and I’ll be alone and have no one and…

It goes on.

That’s just one example.

It can also look like sad, cried-out eyes – and maybe a puffed-up face that makes your glasses sit weird, or like you’ve been emotionally and physically stung by a bee. You know, the classic “just cried in the bathroom at work” look.

If you’re here, the above probably sounds familiar.

Overthinking can feel automatic and beyond our control. I’ve been there. My clients have been there. And chances are, we’ll all find ourselves there again.

But every time is a new chance to move through it. To learn something about ourselves. Whether we realise it or not, using journal prompts for overthinking is a gentle step in that direction.

Why Journal for Overthinking?

We all have different reasons for using journal prompts for overthinking. Some people want to clear the mental clutter. Others are trying to problem-solve what’s causing their overthinking. You might not even be sure why – you’re just curious if it’ll help.

That’s why I often start with the question:

“Why do I want to journal right now?”

Knowing your intention can help you get more out of the practice. The more personal it is, the more likely it is to support you.

As for some pointers if you’re unsure, some potential goals might be:

• To understand what it is I’m actually overthinking

• To reduce how much time I spend overthinking

• To get out of my head and into action

• To be able to focus

• To empty my mind of clutter

-writing-journal-prompts-for-overthinking-table

Starting Journal Prompts for Overthinking #1

“What is the situation or thing I am overthinking about?”

Naming it gives the overthinking shape — a reference point.

In all fairness, your brain is probably trying to protect you. I know how that might sound – like, “well, it’s doing quite the opposite!” But it’s true.

Your brain sees this situation as a potential threat, and it’s trying to shield you by thinking through every possible outcome. It’s essentially trying to prevent your worst fears from coming true. What it often forgets to do in this process is… offer actual solutions. It just keeps looping.

That’s why writing it down and giving the thoughts form can be a powerful first step. It can start to give you some clarity.

I always say to clients that journaling takes thoughts and feelings “out of mind and onto paper.” Just that act alone can give you permission to park the overthinking – because it’s been acknowledged.

Journal Prompt #2

“What am I truly afraid of here?”

Overthinking and anxiety are close cousins. Anxiety gets a bad rep, but it’s essentially your body redirecting mental and physical energy in case something goes wrong.

That’s helpful if your safety is in actual danger.

But if you’re overthinking something you said in a meeting yesterday, this hyper-alertness doesn’t really help. Overthinking is more like worry laced with self-criticism and “what ifs”, rather than structured reflections like “what am I willing to try here to solve this?”

Anxiety is related to fear, an emotion we experience in response to a real threat in front of us that risks our physical safety. It is an apprehension, often the result of “fearing” a perceived, imagined or potential threat from the past or future that might harm us.

The key is that there’s no imminent danger with anxiety. You might think your anxiety is related to something in the moment (e.g., giving a presentation or social anxiety).

But you’ll often find this by digging a little deeper that you might be making predictions or assumptions about the past or future (e.g., “What will people think of me?”, “I was so clumsy last time”).

The prompt helps us identify the fear beneath the surface.

Is it fear of rejection? Embarrassment? Being misunderstood?

Bringing it to light gives it less power.

Journal Prompt #3

“What else might I be feeling that the overthinking and anxiety is masking?”

Overthinking can act like a smokescreen for other emotions – sadness, anger, shame, grief. Sometimes it’s a familiar and easier place to stay in the mental loop than to feel something harder that’s lurking beneath.

Ask yourself:

• Is this really about the thing I said? Or is it about the sadness I felt after?

• Am I clinging to control because I’m actually feeling powerless?

Let yourself be curious here without judgment.

Journal Prompt #4

“What might I be trying to avoid?”

When we’re overthinking, our brain may be in “flight” mode. This is part of the fight, flight, freeze, or fawn system. It thinks it’s helping by running simulations of how things could go.

But really, we might be avoiding something. Overthinking can be a form of experiential avoidance – a way to escape dealing with the thing head-on.

Maybe you’re thinking, “If I think about it enough, I can prevent it from happening,” or “If I analyse this enough, I won’t have to feel the actual emotion underneath.”

This prompt brings clarity to what we might be running from, and why.

Journal Prompt #5

“How does overthinking make me feel in mind and body?”

A helpful bridge from the last question.

When we’re anxious, our nervous system is activated. Maybe we’re avoiding something big like rejection, failure, or shame. But instead of facing that, we get stuck in the cycle.

Overthinking often shows up physically too.

Gut tension, sweaty palms, jaw tightness, backache, stomach issues, headaches…

Bringing attention to this mind-body loop can help us catch the spiral earlier, or at least better understand what it’s doing to us.

Journal Prompt #6

“When did this start? And what point does it end?”

Understanding our triggers can help us feel more prepared next time. When did the spiral begin? What was happening around that time?

And the second question is more philosophical:

When is enough thinking enough?

I was told once by a supervisor that I need to do less thinking/planning and more doing. So I know how hard that is. Even now, I’ll catch myself planning and researching different jobs and careers… and yet, staying in the same place.

But if you always do what you’ve always done, you’ll always get what you’ve always got. Still, it’s not always as simple as “just stop overthinking.”

Otherwise we would.

But by noticing when it starts, and gently identifying what our limit is, we might shift the habit over time.

Journal Prompt #7

“How do I feel about giving myself permission to park this until I can really deal with it?”

This is about boundaries.

What if you made a conscious decision to contain the spiral? Maybe you set aside 15 minutes at the end of the day to journal all your anxious thoughts. Maybe you write them down and come back to them later when you’re better resourced.

Try saying: “Thanks, brain – I’ll think about this later.”

This isn’t avoidance. It’s conscious management. You’re not letting your worries take over the whole day.

Journal Prompt #8

“Is there another way of looking at this that might be more helpful to me?”

Overthinking not only might keep us stuck but can also give us tunnel vision. In other words, we might get quite rigid. These journal prompts for overthinking helps us get flexible again.

It’s not about being unrealistically positive. It’s about zooming out enough to see other angles.

• Could this situation be less of a disaster than I think?

• Could someone else see this differently?

• What would I tell a friend in the same position?

Even if it feels hard to believe, the act of considering new perspectives can loosen the grip of our default ones. We might not immediately shift, and this process might require repetition and practice. Eventually, it can become second nature and loosen the grip of the overthinking cycle.

Journal Prompt #9

“What are the facts around what I’m overthinking? What concrete evidence is there for my worries? What are my feelings? Can I bring those together to form a more balanced perspective?”

That is a bit of melange of a few journal prompts for overthinking, but makes some important links.

Why? Because overthinking often mixes emotion with assumed truth.

Let’s say you’re spiralling about a presentation: “I looked like such an idiot.” → Is that a fact? Or a thought?

How did you feel? How are your feelings valid? How can you nurture those feelings with kindness? What’s the evidence for your assumptions? Did someone give feedback? Is there room to create some doubt around your assumptions?

This prompt helps brings together emotional reasoning with actual data. We are not robots, so cutting emotions out of the equation completely could actually lead to us invalidating our feelings. Instead, working through this prompt can hold feelings alongside the facts to offer a kinder view.

An example reflection could be:

“I felt so worried about how I would come across because I really care about my work and how people might receive it. I noticed some people look away and others looked bored at times, but there could be different reasons for that. Maybe I was hypervigilant to signs of disengagement from others because I care so much. Or, maybe they were bored, but have there not been times when I have been in a presentation? It does not mean I have failed, but maybe things for me to take forward. When I asked for honest feedback, I received reassurance so perhaps I can trust myself a little more. Even if it did go as bad as it seemed, I can try again.”

Journal Prompt #10

“What can I do about this?”

Don’t go big. Go small.

What’s one step? One line of an email? One breath? One gesture?

Overthinking loves to keep us stuck in indecision, especially when we want to get it “right.” But often, the best thing we can do is just take one doable action.

Even imagining what the first step could be makes it more possible.

Journal Prompt #11

“How can I bring myself back to now and be kind to myself?”

A double barrel. When we overthink, we’re not present. We’re often caught in the past or future, perhaps in a self-critical stance.

This journal prompt is about empowering yourself to come back but also do something compassionate for yourself. After all the thinking and working out, it comes down to how we can soothe and regulate our nervous system.

That might be:

• A grounding practice (see my blog on Grounding Herbs for a free herbal exercise)

• A mindful walk

• Cooking slowly, with care

• Affirmations (see my blog on how to tweak Affirmations for maximum effectiveness)

• Engaging deeply in something sensory — music, a book, even washing dishes

It’s about what self-compassion and mindfulness looks like for you. And yes, your mind will probably wander back to the thoughts you’ve just explored. That’s okay. The goal isn’t to banish them, it’s to gently return. Over and over.

This practice can help us reclaim a little more control over our minds instead of being dragged along by them. It can give our inner child a hug after persisting through fear and criticism.

If you follow these journal prompts for overthinking from start to finish, you certainly would tease apart the core of the cycle and hopefully end with nourishing your nervous system – maybe even some actionable steps (but it’s also ok if not – give yourself permission to return to it because it is a lot!).

As always, let me know how you get on in the comments below!

Categories
Grounding Tools & Techniques Mindful Living

Affirmations Not Working? The Vital Change You Might Be Missing

Affirmations, affirmations, affirmations… they’re not all about repetition and doing them every day. Consistency with affirmation is important, this is true. A lack of repetition coupled with the usual self-deprecating thoughts still running throughout the day means we have little chance of starting to balance and rewire those core, painful beliefs we might have about ourselves.

That aside, the most frequent problem I hear working in mental health is „but I don’t believe them”. 

This is unsurprising. First of all, because most of us start doing affirmations because we don’t believe them, but because we want to.

So how do we start believing something we… don’t believe.

One part of solving this dilemma is thinking about if we are too misaligned with our affirmations. Are they wildly off with where our beliefs actually lie? Is our lived experience and how we perceive ourselves highly disparate from what we want to believe? Might there be an inkling of belief in the affirmations we’re saying to ourselves that we can hold onto?

One solution then, is to start with affirmations that are truly believable. Start small and build our way up.

But this is not the only way. 

 Something we might miss sometimes is that although our lived experience, whilst it’s entirely valid, is seen through a certain lens. Our perception. 

No wonder we don’t believe what we’re repeating in the mirror, if how we see and understand our daily experiences does not come through.

The Problem With “I Am” Affirmations

The standard way of doing affirmation is repeating “I am…” in the mirror. And that’s totally ok – if it works for you. 

But sometimes “I am” affirmations don’t work because it’s as if we’re trying to reach a destination rather than somewhere we already are.

Waiting for the day to come of when we arrive on the platform and all our affirmations come true.

By saying „I am” affirmations, yes, we are attempting to rewire thoughts and beliefs about ourselves. Rewiring patterns of thoughts and beliefs that have so far, probably been the opposite of these „I am” statements. 

But no matter how many times you repeat „I am a dolphin” in the mirror- you won’t transform into a dolphin. It’s more like we’re just trying to convince ourselves that we are.

I realised that we are missing some key wording here. So what do we do instead?

post-it-note-we-start-from-why-affirmations

The Brain Hack: “Why Am I…?”

The missing „Why” in affirmations 

Why say why?

This is a simple and small change of „Why am I…”. You don’t answer the question affirmation as you say it. It’s a simple switch in your usual affirmation routine.

If we pose our affirmations as a question, as in, „Why Am I…?”, it means „I am” is no longer a destination to get to. We’re not trying to convince ourselves without any evidence. 

We’re already there. It’s already existent from right now, from today. But we’re prepping our brain to look for why.

How „Why?” Affirmations Work

It is a smart way of tricking that hard wired brain with its’ set negative thoughts and beliefs to go… „oh yeah, why?” 

If we start our day with this, our brain can follow naturally – looking for evidence to support that question. 

And where normally look with our perception, we shall find. This is why those background thoughts and beliefs about ourselves can be so hard to change.

If we have a belief, our brain has an automatic tendency to look for evidence to support it.

The Bias From Our Beliefs

This concept is a prominent one when looking at cognitive theories of common disorders like anxiety and depression. 

It is called a „cognitive bias”, where beliefs we hold about ourselves are confirmed as our brain automatically scans for evidence confirming the beliefs. 

This is why „Why Am I…” affirmations may have a higher chance of working. We are not just repeating statements we don’t believe, we are asking our brain to start looking for why we actually are what we might not believe yet. 

We don’t answer the „Why?” affirmation as we speak it. The questions can whisper in our subconscious mind throughout the day to pick up the answers. It’s a very subtle way of shifting the bias.

How „Why” Affirmations Turn Into Our Reality

Practicing „why?” affirmations also sets us up to act in line with the affirmation. If our thoughts are aligned with the answers to those questions, our perception and behaviour follow – a domino effect, if you like.

Example

“Why am I good enough?” → brain starts scanning for evidence → the negative bias shifts toward noticing positive evidence → this leads to more positive feelings and emotional states → the brain subconsciously collects answers that support the belief → old thoughts of not being good enough weaken due to lack of supporting evidence → more balanced and positive thoughts take hold → perception of reality changes → behaviours naturally align with these more positive beliefs → those behaviours create real-life evidence that reinforces the belief: “Why am I good enough?”

How I Practice This

I normally do my affirmations for five minutes whilst I’m walking to work. Rather than using a mirror, I voice record myself saying my chosen „Why?” affirmations with pauses in between for a few minutes. 

Sometimes I’m more spontaneous with them and let intuition take over with what I want to ask myself. Maybe I have a goal in mind as to how I want to feel and be that day. I then listen back and in the pauses between affirmations, repeat them aloud and in my head.

This is one simple way we can ground ourselves in the present – by gently shifting how we see ourselves right now, one question at a time. If you do your affirmations as part of a morning or evening routine, check out my blog on how to incorporate grounding herbs to truly get into the zen zone.

I’d love to hear if this small affirmations switch makes a difference for you – let me know in the comments!

Categories
Grounding Tools & Techniques Mindful Living Uncategorized

Easy Ways to Use Grounding Herbs to Reconnect & De-Stress

Table Of Contents
  1. What Are Grounding Herbs?
  2. Direct Consumption of Grounding Herbs
  3. Indirect Consumption of Grounding Herbs

More and more people are noticing the impact of modern life on their health and well-being as research starts to loom over their everyday choices. Me included. Our questions on how we can reconnect with our roots or return to a calm state through nature are mounting. And grounding herbs can be an answer to some of those questions. 

It is no surprise that we are chasing ways to slow down and ground ourselves either in the moment, to ourselves, or to Mother Nature. 

No surprise at all, when we find ourselves with scattered minds and running on autopilot to just keep up with the fast pace of life. 

Even though we might sometimes feel robbed of the simplicities through growing consumerism, working harder for longer, and running to a finish line we fear we might never cross… 

There are simple and short ways we can slow down, even for just a moment, and ground ourselves. In other words, reconnecting to ourselves or the world right now to achieve a calmer state of mind.

What Are Grounding Herbs?

We were born of this earth and its fruitful produce. As humans, we have used grounding  herbs for thousands of years for remedies, ceremonies, rituals, medicine, food and more. 

Central to cultures and traditions, knowledge around the foraging of herbs has been passed down through generations. Nowadays, herbs are used as complementary remedies alongside modern medicine.

It makes sense, then, that grounding herbs can help to support our connection to the earth, our minds, our bodies or just to life itself. 

Grounding herbs are essentially plant parts, whether it be leaves or flowers or seeds, that can reconnect us to the here and now, to the earth, and to a more balanced state of being.

Which grounding herbs are best to use?

Different herbs work differently, or beautifully in conjunction. If you’re not sure which grounding herb is best for you, check out my blog on the 8 Best Grounding Herbs for Wellbeing.

Sharing is caring, and this knowledge I gained whilst working towards a qualification at a health and wellbeing store is no good kept to myself.

Cool, so you know what kind of herbs you might want to try and look out for. But how should we use them? In the blog I mentioned earlier, I focus mainly on supplements you can readily buy.

This blog is dedicated to looking at the versatile ways you can integrate grounding herbs into your lifestyle to feel connected to your roots.

Half of the benefits we reap from grounding herbs is not what we do with them, but how we do things with them

grounding-herbs-in-glass-teapot

Direct Consumption of Grounding Herbs

Direct methods through food, drink or supplements will likely help you reap the most benefits as the most active ingredients would be absorbed.

This post contains some affiliate links from which I may earn a small commission at no extra cost to you. They are mainly from Amazon due to its’ convenience for busy people, like me. I am not paid to promote specific products, and only recommend products I genuinely use and love.

Herbal Teas

Drinking herbal tea infusions is my favourite way of integrating grounding herbs into my lifestyle. It has become an absolute staple in my nighttime routine to have a steaming pot of herbal tea to unwind.

This means I’m not just popping a supplement and getting on with life. I take a moment to sip, enjoy the flavour, feel the warmth of a cup and maybe reflect at the end of a long day, journal, or read my book whilst taking sips. I’ll repeat – half of the benefits we can reap from grounding herbs is not what we do with them, but how we do things with them.

If you are fortunate enough to have a garden, I highly recommend planting some lemon balm seeds. There is something therapeutic and grounding in itself to pick the leaves and steam some tea in the most organic, natural, local, and sustainable way possible (like my grandma does).

If time is not on your side or gardening isn’t your thing, you can get a bag of lemon balm leaves such as these to steam away in your teapot. My best investment this year has been this teapot with an infuser.

These are great first of all because it is possible to have loose-leaf tea (no thank you, plastic tea bags). Second, if you want to keep pausing your show and returning to the kettle to make another cuppa – so be it – but I completely underestimated how much time and effort I’d save with being able to have three cuppas in one with a teapot.

Otherwise, my high praises go to Twinings Sleep Mix Tea, which is now a staple in my cupboard. With a mix of four different teas, you can match flavour or grounding herb to your mood.

If I’m looking for grounding and sleepy relaxation, the ‚Sweet Dreams’ raspberry flavoured mix (valerian, passionflower, b-vitamins) is perfect on a summer’s day. When I feel I need a warm grounding hug at the end of a long day, the ‚Moment of Calm’ (Camomile, chicory root, cinnamon) mix delivers.

If I haven’t slept well, I might have the ‚Sleep Spiced Apple’ mix (Camomile, Passionflower, Spice Mix) or the ‚Sleep Orange Blossom’ mix (Camomile, Passionflower, Lavender & Valerian with Orange Flavouring).

If all these herbal names sound like gibberish to you, click here to find out exactly what they are and how they can help with grounding.

You can’t go wrong!

grounding-herb-lavender-on-wooden-surface

Cooking

Cooking with grounding herbs (or just herbs that support our overall well-being) is a beautiful way to absorb their active compounds through the digestive system.

Take holy basil, for example. It might not be a grounding herb in the traditional sense, like those used directly for relaxation or calm. But its’ properties have been linked to reduced inflammation. 

And since inflammation has been connected to mood and mental health, supporting the body in this way can help us feel more grounded too.

Not only that, but you can practice grounding by trying to cook mindfully, slowly, and fully immersing yourself into the experience.

Recipe idea:

These little additions can add flavour and intention to your meals or snacks. A great way to ground yourself is pairing this with slow, mindful preparation.

grounding-herbal-supplements

Supplements

With supplements, you get absorption of active ingredients through the stomach. Since many have concentrated ingredients (relative to teas ect), they are the most likely method to have the most impact on grounding. As always, if you’re on medication, please consult with a medical professional as some supplements have drug interactions. Here are the best types of grounding herbs to take in supplement form:

If you want to know which to choose, refer to my blog on the 8 Best Grounding Herbs for Wellbeing.

However, i

In my opinion, supplements might be the most plain Jane and boring way of using herbs for grounding. What I will say is, integrating supplements into a morning or nighttime routine can only add to feeling grounded and present.

I’m a night owl, so my bedtime routine consists of sitting down with a grounding herbal tea and taking my supplements. I’ll do this alongside reading a book or watching my favourite show before doing a mindful meditation. Routine is the best way to build a habit and will help give you the best chance at feeling more grounded.

Indirect Consumption of Grounding Herbs

Grounding Herbal Baths

There’s something ancient and earthy about bathing in herbs. This method can absorb the herbal essences through your skin and is the perfect thing to integrate into a grounding routine.

In Vietnam, I had a herbal bath blend with lemongrass, ginger, and wild herbs after a 14 kilometre trek. I still remember how soothed my skin and nervous system felt after soaking in that herbal goodness.

You can try your own by tying dried herbs (like lavender, chamomile, or lemon balm). Just tie into a muslin cloth or reusable tea bag and soak it in the bath- or just leave them loose in the bath (they did this for me in Vietnam). If you’re lazy (like me), you can actually get premade botanical bath bags like this.

Alternatively, add a few drops of essential oil mixed with a carrier oil (like jojoba or almond oil) to the water.

grounding-herbs-in-bath

Essential oil diffusors

Infusing your air and space with grounding herbal oils like camomile and lavender is a less direct method of consumption. Still, it can change the atmosphere of a room to help you relax through scent.

Make sure to use high-quality essential oils. You can make blends of these yourself (using lavender, frankincense and vetiver) or buy pre-made blends. 

I found one downside to these is that sometimes, especially if I’ve added a little too much essential oil, it can cause me to cough a little.

An alternative is reed diffusers. You can buy these premade, but if you want to get crafty, here’s the rundown on how to make your own. The benefit of this is that there are fewer chemicals involved, and you can craft your own herbal scent using a mix of different oils.

All links to the products needed are provided, so that you can be ready to go with one sweep!

If you have surplus glass and reed sticks, you can craft extra to make a super thoughtful gift.

1. Gather your supplies:

  • Glass bottle: Choose a bottle with a narrow opening to help control the release of fragrance. 
  • Reed diffuser sticks: Rattan reeds are helpful for better fragrance diffusion. 
  • Carrier oil: As before, almond or jojoba oil are good choices. 
  • Essential oils: Select your favorite scents, keeping in mind that some essential oils are better for certain purposes (e.g., lavender for relaxation, citrus for uplifting). 
  • Alcohol (optional): A small amount of vodka or rubbing alcohol can help the oils travel up the reeds. 

2. Prepare the mixture:

  • Combine the carrier oil and essential oils in the bottle. You can use a ratio of 70% carrier oil to 30% essential oils. 
  • If using, add the alcohol to help with the diffusion process. 

3. Insert the reeds:

  • Place the reed sticks into the bottle, allowing them to absorb the oil mixture. 
  • Flip the reeds every so often (e.g., once a week) to refresh the scent.
essential-oil-diffuser

Natural Homemade Cleaning Products

A really satisfying and simple way to reduce exposure to synthetic chemicals is by making your own cleaning spray with grounding herb oils.

You can mix this in a glass spray bottle and shake well before use. The vinegar cuts grease and bacteria, and the essential oils add a fresh, earthy aroma. You can use it on countertops, doorknobs, or even lightly mist linens (test fabric first). Similarly to diffusers, this simulates a calming environment after those weekend morning chores – adding extra satisfaction.

grounding-herbs-sachet

Herbal Sachets

These are a cute, subtle method to grounding with herbs. Fabric pouches filled with dried grounding herbs, including lavender, rosemary, or lemon balm.

You can buy empty sachets if you want to make your own, as pre-made ones are hard to come by. Tuck them into your wardrobe, drawers, or pillowcase for a subtle, grounding scent.

You can also keep one in your bag or desk drawer as a calming touchpoint when you’re feeling overwhelmed. Just give it a gentle squeeze and inhale.

After going through everything in this blog, you should be ready to start your grounding herb integration. Many products are interchangeable and can be used in different ways. The loose lavender for instance? You can use it for herbal baths, sachets and cooking. Let me know how you get on in the comments below!

Categories
Coffee Alternatives Grounding Tools & Techniques Mindful Living

8 Best Grounding Herbs For Mental Wellbeing

Table Of Contents
  1. What is a Grounding Herb?
  2.  The Best Grounding Herbs
  3. Camomile
  4. Passionflower
  5. Lemon Balm
  6. Valerian Root
  7. Lavender
  8. Ashwagandha
  9. Skullcap
  10. St. John's Wort
  11. How to Ground Yourself with Grounding Herbs
  12. Why Ground Ourselves?

More and more people are noticing the impact of modern life on our health and wellbeing. Our questions on how we can reconnect with our roots or return to a calm state through nature are mounting. And grounding herbs can be an answer to some of those questions. 

It is no surprise that we are chasing ways to slow down and ground ourselves either in the moment, to ourselves, or to Mother Nature. 

No surprise at all, when we find ourselves with scattered minds and running on autopilot to just keep up with the fast pace of life. 

Even though we might sometimes feel robbed of the simplicities through growing consumerism, working harder for longer, and running to a finish line we fear we might never cross… 

There are simple and short ways we can slow down, even for just a moment, and ground ourselves. In other words, reconnecting to ourselves and/or the world right now to achieve a calmer state of mind.

From processed foods to scents full of unnatural chemicals filling our homes… the impact of being so far removed from nature is emerging in recent research.

The list continues: plastic bed sheets, teflon pans, laundry detergent, shampoo, creams, body wash, toothpaste, plastic clothing… but I don’t need to go on.

Another aspect of fast-paced modern life is the physical barriers between us and nature (concrete, shoes, homes), further removing us from having a physical connection to the earth. 

I don’t know about anyone else, but I often find myself avoiding certain online platforms. 

Partly because, fear-inspiring posts with said research tend to get a lot of traction. It can feel like we can’t have much of anything without it being bad for us.

It is draining and at times, it can feel like all-consuming negativity and helplessness.

But I mention this because there are steps (even baby steps) we can take, not just for our health or a return to nature but also a calmer state of mind. 

With their many uses, grounding herbs are one thing we can integrate into our lifestyles to support this.

What is a Grounding Herb?

We were born of this earth and its fruitful produce. As humans, we have used grounding  herbs for thousands of years for remedies, ceremonies, rituals, medicine, food and more. 

Central to cultures and traditions, knowledge around the foraging of herbs has been passed down through generations. Nowadays, herbs are used as complementary remedies alongside modern medicine.

It makes sense, then, that grounding herbs can help to support our connection to the earth, our minds, our bodies or just to life itself. 

Grounding herbs are essentially plant parts – leaves or flowers or seeds. They can reconnect us to the present moment,the earth, and a more balanced state of being.

Many people might feel skeptical about their benefits. However, just like everything we come into contact with or consume, they can have a real impact on our physiological processes. This is starting to reflect in emerging research, which I’ll dive into for different grounding herbs below.

grounding-herbs-garden-on-white-stones

 The Best Grounding Herbs

Whilst I worked at Holland & Barrett (a health and wellbeing store based in the U.K) I had the pleasure of completing a qualification all about herbal remedies. 

I wouldn’t call myself a herbalist, but the herbs I recommend below those I often suggested to people looking to ground themselves, calm nerves and support their mood. 

It is important to note this is not a substitute for professional medical advice. Please consult a healthcare professional if you are not feeling emotionally well or are on medication, which might interact with certain herbal properties. If you are pregnant or breastfeeding, do not take supplements without consulting with a professional as many of these herbs have not been studied in pregnant women.

This post contains some affiliate links, from which I may earn a small commission at no extra cost to you. I am not paid to promote specific products, and only recommend products I genuinely use and love.

Camomile

The use of this grounding herb for relaxation and sleep dates back to ancient times.

Not dissimilar in looks to a daisy, its delicate flowers are most often used in herbal teas.

However, some people do not like the slight floral taste of camomile and might opt for supplements.

If it tastes too much like flower petals for you, or camomile tea is not having an effect (since the active dose is lower in tea)…

I would opt for high-quality, strong supplements such as the ones in this link which you can get from phone to doorstep.

As always, if you’re on medication please consult with a medical professional, especially if on blood-thinning medication with this one.

Recent reviews of the research suggest promising evidence for chamomile’s effects on anxiety, though study quality and sample size can vary between trials.

The jury’s still out on the exact mechanisms that underpin chamomile’s calming effects, but researchers believe anti-inflammatory pathways and altering brain chemicals may play a part.

bee-on-camomile-flower

Passionflower

This flowering herb is most often associated with anxiety and sleep struggles. And no, it doesn’t taste like passionfruit…

Even without the sharp, fruity taste, research shows promising results for improving mood and sleep quality.

Its grounding effects are thought to stem from increasing GABA, a calming brain chemical (called a neurotransmitter) that helps slow nervous activity and support relaxation.

Yes, both camomile and passionflower can have positive effects on mood and sleep. However, they work through different mechanisms. Through my training in herbal remedies, I can say passionflower is more strongly endorsed for grounding and anxiety than for sleep.

It is normally taken in a supplement form, such as this A.Vogel supplement I often recommended to people asking for advice when I worked in the health and wellbeing store.

passionflower-grounding-herbs

Lemon Balm

Similarly to passionflower, lemon balm’s calming effects are believed to be linked to how it interacts with neurotransmitters like GABA.

It has been traditionally used to support sleep, mood, and even digestion.

You can take lemon balm as a supplement. But, a common complaint I heard when working in the health and wellbeing store was the discomfort of swallowing capsules.

Luckily, this grounding herb is also popular as liquid extract drops to mix into your first cold drink of the day, such as the ones in this link.

Early studies suggest it may reduce symptoms of stress and anxiety, though more research is always welcome.

lemon-balm-herb-bush-grounding-herbs

Valerian Root

Valerian root is a classic herb used for sleep, though it has also been explored for anxiety.

Research on its’ effectiveness is mixed depending on dosage, preparation, and study design, but some people tend to report less anxiety.

Like others on this list, valerian contains natural compounds that are thought to act on the brain’s calming systems (including GABA).

Kalms is the most signature brand of supplements with Valerian that has thousands of reputable reviews.

valerian-root-herb-grounding-herbs

Lavender

Known for its signature purple hues and as a favourite landing pad for sleepy bees… lavender is probably one of the most iconic grounding herbs out there.

Larger reviews that pull together smaller-scale studies suggest lavender may help reduce anxiety and support sleep.

Whether in the form of tea, essential oil, or even as a gentle scent mist, it’s a versatile plant with many wellness uses.

If you want the maximum essence and benefits, you can get lavender oil capsules with the very reputable Kalms brand.

Please do not try to drink essential oil (often used for sleep mists or diffusers), because it is not the same thing and can really harm your tum.

bumbleebee-on-lavender-grounding-herbs

Ashwagandha

This is an adaptogen which has gained popularity in recent years. Often taken as a supplement, it belongs a class of herbs thought to help the body adapt to stress.

Also integrated into many wellbeing products, you find it in mushroom coffee alternatives to reduce jitters and provide calm energy, which I explore further in this blog.

Studies suggest it may reduce cortisol (our stress hormone), and early trials also report improvements in sleep, energy, and anxiety levels. This grounding herb may not work overnight, but regular use might help the body and mind stay balanced over time.

Skullcap



Less well-known than others, skullcap has been used traditionally for nervous tension, restlessness, and even seizures.

Some small studies suggest potential calming effects, but like many herbs, the research is still developing. Anecdotally, it’s used by herbalists to help ‘quiet the mind,’ especially when stress feels like it’s buzzing in the background.

This one is worth trying if you want to try something new or want to reap its other potential benefits on inflammation, immunity, cognitive support and liver detox.


St. John’s Wort



This is more of a serious herb compared to others in list.

Important: This herb has many drug interactions, including with contraceptive pills, antidepressants, and other medications. Please speak with a medical professional before trying it.

St. John’s Wort is often taken as a supplement, such as this pick with thousands of positive reviews, and has been shown in some studies to be similarly effective to antidepressants for mild to moderate low mood.

That said, it’s not endorsed as a treatment by most medical bodies due to its interactions and variability in potency.

st.-johns-wort-grounding-herbs

How to Ground Yourself with Grounding Herbs

Whenever I have been on my grandmother’s allotment, I revered in discovering different herbs growing in different corners as I wound my way through, picking as I went.

In one sense, grounding herbs can be about presence and connection. Slowing down. If you grow herbs or have some fresh at home, you might want to try this grounding herb practice.

It is particularly helpful for when you are feeling distracted, worn down by worries or disconnected from yourself, the world, or life in general. Grounding practices such as this one I came up with precisely get you out of your mind and into the world around you, supporting presence and focus.

You might feel silly doing it but at the core of it, you’re just being a human doing human things. Back in the day when we used to forage, I can’t imagine it was anything unusual to use our senses to identify herbs. So, this practice also brings us back to our roots in some ways.

1. Grounding in Sight

You can pick a fresh herb and start by noticing its shape, colour, and size. Carefully examine its’ texture, does it look smooth, bumpy, does it have little veins? What does it remind you of?

2. Grounding in Touch

Next, rub the herb between your fingers to see. See if the physical texture matches what you noticed about the texture through your sight. Is it soft, hard, smooth?

3. Grounding in Smell

Rubbing the herb between your fingers will also release aroma. You can lift the fresh herbs to your nose and inhale the scent a few times. Is it familiar? Does it remind you of anything positive? Is it sharp, pleasant, peppery, or subtle?

 Perhaps you can notice the differences in scent between different herbs.

4. Grounding in Taste

You might have a slight nibble on the herb to notice its’ raw taste. We aren’t looking to judge, but just notice what comes through.

hand-touching-grounding-herbs-garden

Why Ground Ourselves?

It is permitting ourselves for a moment to notice small and simple elements that we may otherwise overlook when using them. 

Using herbs for this grounded mindfulness practice means we’re not just relying on direct use or consumption for presence and calm. Instead, we are drawing our senses to physically and mentally ground ourselves in the present moment.

If in doubt, consider that research supports the use of grounding strategies on emotion regulation and mood.

This short yet sweet routine has the potential to ground you by focusing your mind using your senses. 

Stimulating your mind in this way activates different areas of your brain relating to your senses rather than the parts of our brain activating when we’re worried or stressed.

This presence and ‚slow moment’ you create has the potential to activate your parasympathetic nervous system (in plain English, your bodies’ soothing system). 

No more thinking about the past or future. It’s impossible to be calm and anxious, or present and absent, at the same time.

And hopefully you can take that forward into the rest of your day if you find yourself stuck unhelpfully in the past or future.

In another sense, grounding herbs can be about how we use or consume them…

Watch this space for an upcoming blog all about different ways to use grounding herbs. We will dive into direct methods (e.g., consumption) and more creative, indirect ways to surround yourself in herbal bliss.

Let me know if you have any questions or thoughts about this rundown of grounding herbs in the comments below!

Categories
Grounding Tools & Techniques Mindful Living

Grounding Footwear: What It Is, How It Works & What To Look Out For

grounding-shoes-pavement
Table Of Contents
  1. What is grounding?
  2. Is barefoot grounding good for you?
  3. How do grounding shoes work?
  4. Are grounding shoes the same as barefoot shoes?
  5. Top Picks: Grounding Footwear
  6. Top Picks: Barefoot Shoes (Not conductive, but great for foot health)
  7. What does grounding footwear do for your feet?
  8. Why are some podiatrists against barefoot shoes?
  9. Grounding Footwear: Final Thoughts

What is grounding?

Let’s clear up any confusion. Grounding can mean different things depending in different contexts. In today’s context, talking about grounding footwear, it refers to literally connecting with the earth’s electrical charge through physical touch or materials that conduct electricity (e.g., the soles of grounding shoes).

Some people also call this “earthing,” and it’s thought of as a very physical process. This connection is believed to bring benefits to both body and mind, which we’ll cover shortly.

You may have also heard of grounding as a technique for anxiety or emotion regulation. That is about bringing awareness to the present moment—through your senses, your body, and your surroundings.

It’s more of an internal, mental practice, while “earthing” is a physical one. Still, there’s crossover: both help foster connection to your environment, and both may support your well-being.

But here, we’re focusing on the ins and outs of grounding footwear—aka earthing shoes or barefoot shoes.

Not feeling convinced? Don’t worry. We’ll explore whether grounding footwear can actually help us—physically or mentally—by looking at research evidence.

You’ll also find out how grounding shoes work, what they might mean for your foot health, and what brands are worth looking into.

grounding-footwear-barefoot-on-grass-log

Is barefoot grounding good for you?

While only small-scale research exists on earthing and barefoot grounding, early scientific studies do show some promise. For example, research involving massage therapists found that both objective (measurable) and subjective (self-reported) stress, pain, and depression improved after several weeks of grounding (Healthline).

Other studies on people with conditions like diabetes reported faster wound healing—another measurable, physical outcome (Healthline).

So while the evidence isn’t large-scale or definitive yet, the potential mental and physical benefits are promising. That said, these studies are still relatively new and may not reflect outcomes across the broader population. Stronger replication studies are needed to confirm the reliability of these effects. Still, it’s a good start.

Although my background is strongly rooted in science, my intuition tells me that the benefits of reconnecting with the Earth through grounding make sense. After all, humans lived in harmony with nature—growing food, building shelter with soil, walking barefoot, bathing in natural waters—for far longer than we’ve lived this modern life.

I truly believe that modern tech working alongside nature’s tech could be a bit of a eureka moment.

Which brings me to…

grounding-footwear-barefoot-prints-on-beach

How do grounding shoes work?

Grounding footwear works in a similar way to walking barefoot on grass. The Earth’s surface holds a negative electrical charge, and the theory is that when our bare skin touches the ground, we absorb electrons from that charge.

Same goes for other contact points—like lying on the grass or running your fingers through soil. The goal of grounding is to lower your body voltage—basically, the amount of electrical charge your body carries. The idea is to sync more closely with the Earth’s natural charge. According to the principle of charge neutrality in physics, this natural charge is zero.

Grounding shoes—or barefoot shoes with conductive soles—help mimic this process. They work by conducting the Earth’s negative charge up through your feet, helping to lower your body’s electrical charge. This may help reduce inflammation and promote overall physical and mental well-being.

We’ve already touched on some benefits of grounding, but it gets even more interesting. Scientists are now exploring how a lack of earthing might be linked to chronic inflammation and illness in modern society. The theory is that free radicals—unstable molecules caused by things like fried food, pollution, alcohol, or stress—create oxidative stress that damages cells. Grounding may help by neutralising these free radicals with negatively charged electrons absorbed from the Earth.

And in today’s world, you don’t have to walk barefoot in a field to experience this. You can even use grounding devices like grounding mats or earthing bed sheets to stay connected while you work or sleep.

It’s a literal connection to the Earth—a reminder that we are part of it, and it’s part of us.

But as civilization advanced, we gradually built more and more barriers between ourselves and the Earth—shoes with thick rubber soles, working indoors, and living in sealed homes.

And while we’re grateful for these comforts, they’ve come at a cost: disconnection.

If you zoom out, you’ll see that it’s only in the tiniest sliver of human history that we’ve lived so far removed from the Earth beneath our feet.

soil-in-hands-grounding-earthing

Are grounding shoes the same as barefoot shoes?

Not quite—though they often overlap.

Barefoot shoes are designed to mimic the natural shape and movement of our feet. They usually have minimal padding, zero drop (i.e., no heel-to-toe slope), and a flexible sole to allow for natural foot function.

Grounding shoes instead focus on reconnecting you to the Earth’s electrical charge. They’re made with conductive materials—like carbon or copper threads in the sole—that allow electrons from the ground to flow into your body.

Some grounding shoes are barefoot-style, meaning you can get both benefits in one pair. But not all barefoot shoes are grounding shoes. So if you’re looking to reap the electrical benefits, make sure the shoes are specifically labelled as grounding or earthing footwear.

grounding-barefoot-shoes

Best Grounding Footwear & Barefoot Shoe Recommendations (Tried, Tested… or Tantalising)

If you’re thinking of trying grounding or barefoot footwear, you don’t need to spend hours scrolling — I’ve found a few options that can bring either literal earth connection, or that barefoot feeling (or both!).

As always, I only recommend products I’ve used or would genuinely consider myself. Most of these are on Amazon, so they’re easy to get from device to door.

Top Picks: Grounding Footwear

These shoes contain conductive elements (like copper) in the soles to help you connect to the Earth’s charge — even when you’re not padding barefoot on soil.

This post may contain affiliate links, from which I may earn a small commission at no extra cost.

  • Grounding Clogs (Budget-friendly + Slipper vibes)
    If you like crocs, you’ll probably like these. A similar vibe, these grounding clogs a conductive plug on the sole — perfect for indoor use or light pottering.
  • Grounding Shoes with Copper Soles (Barefoot-friendly)
    Looks like a minimalist trainer, but with conductive copper in the soles to support grounding outdoors. Barefoot style, so you can reap the benefits for foot health.
  • Grounding Trainers
    If you want something grounding and more supportive, these grounding shoes are made to be conductive yet have greater support for sporty activities. Just make sure to wear conductive socks to let them do their work!

Top Picks: Barefoot Shoes (Not conductive, but great for foot health)

Barefoot shoes don’t ground you electrically — but they do reconnect you with natural foot movement.

  • Hobibear Barefoot Shoes
    Unisex and great for walks, gardening, or even running. These are reputable best-sellers and come in sporty or more casual-looking styles.
  • Water Barefoot Shoes
    A solid, affordable barefoot-style shoe designed with water and wild swims in mind. These sports-style, multifunctional barefoot shoes come in various colours and have thousands of good reviews.
  • Vivobarefoot (Sleek + High-Quality)
    Although reviews are mixed around their durability, if you’re ready to invest, these are genuinely barefoot-feeling and quite stylish.

What does grounding footwear do for your feet?

While the wider benefits of grounding may affect your whole body, your feet can also directly benefit:

  • Improved circulation: Direct contact with the Earth may help improve blood flow in the lower extremities.
  • Reduced inflammation: The anti-inflammatory effects of grounding could help ease pain in sore or overworked feet.
  • Nervous system regulation: Some people report a calming effect or reduced foot tension after grounding.
  • Support for natural movement: When paired with a barefoot design, grounding shoes also support foot strength, stability, and proprioception.

All this helps us have a gentler, more connected relationship with our feet—and the world beneath them.

Why are some podiatrists against barefoot shoes?

Barefoot shoes aren’t for everyone. Many podiatrists have fair concerns, especially for people with pre-existing foot problems.

Some common concerns include:

  • Lack of arch support: For people with flat feet, plantar fasciitis, or overpronation, these shoes can worsen symptoms if not transitioned to gradually.
  • Increased risk of injury: Going from cushioned, structured shoes to barefoot styles too quickly can lead to strain on the Achilles tendon, calf muscles, or foot joints.
  • Need for adaptation: If, like me, you tend to experience a lot of pain after walking barefoot for extended periods – take it easy. Our feet need time to adapt to barefoot-style walking or running. Most podiatrists agree that slow, mindful transitions are key.

That said, many foot health professionals support barefoot shoes for strengthening the intrinsic muscles of the foot—mainly when used appropriately.

Grounding Footwear: Final Thoughts

Grounding doesn’t have to mean hugging trees barefoot in the woods (though, no judgement if that’s your thing, I’m open to trying it).

It’s about reconnecting to something in our nature — the ground beneath us, the bodies we live in, and the way we move through the world.

With all the barriers to this around us, grounding footwear gives us a way to plug back in without ditching the comforts of modern life.

Have you tried out grounding footwear? If so, I’d love to hear if it works for you and if you have noticed any benefits. Drop me an email or comment below! If you’re keen to find out what I’m all about – visit my ‘About Me’ page via this link or check out my blog on the trending topic of mushroom coffee.