Cognitive Behavioral Therapy (CBT) offers various grounding exercises to help individuals stay present and manage overwhelming emotions. Some common CBT grounding exercises include:

1. 5-4-3-2-1 Technique: Engage your senses by identifying and describing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

2. Breathing Exercises: Focus on deep breathing, inhaling slowly through your nose, holding for a few seconds, and exhaling slowly through your mouth. Pay attention to the sensations of your breath to anchor yourself in the present moment.

3. Progressive Muscle Relaxation: Tense and then relax different muscle groups in your body, starting from your toes and working your way up to your head. This exercise helps release physical tension and promotes a sense of calm.

4. Safe Place Visualization: Imagine a safe and calming place in your mind, incorporating details like sights, sounds, and smells. Visualize yourself in this place to promote relaxation and reduce anxiety.

5. Guided Imagery: Listen to or create a guided imagery recording that leads you through a calming scenario, such as walking through a peaceful forest or floating on a tranquil lake. Allow yourself to immerse in the imagery to reduce stress and anxiety.

6. Name Your Emotions: Identify and label your current emotions, acknowledging their presence without judgment. This practice helps you understand and accept your feelings, facilitating emotional regulation.

7. Grounding Objects: Carry or keep a small object with you that serves as a grounding tool, such as a smooth stone or a meaningful trinket. Touching or focusing on the object can provide a sense of comfort and stability during distressing moments.