Tips to Ground your Energy in Chaotic Times
There’s no escaping the energy around us. Whether it’s the news, bits of conversation on your commute, or stories shared by friends, family and coworkers, external energy constantly seeps into our everyday lives. Thoughts, opinions, and emotions from others—whether heavy or light—can find their way into our own consciousness and energetic field.
There were years when I was very affected by what was going on around me. I would avoid certain people or situations out of fear of lowering my vibration—and if I’m being honest, I sometimes believed my “high vibration” made me better than those I labeled as “low vibrational.” These days, I’m far less influenced by external circumstances and can even enjoy the company of people I once would have distanced myself from, and that shift has opened the door to some of the most beautiful connections and learning opportunities.
I aim for what I call vibrational impermeability: a state of being so rooted in myself that the words and actions of others don’t phase me.
It’s important to remember that you have a part in controlling how you feel. This brings a sense of simultaneous accountability and freedom. As humans, it’s natural—and even useful—to allow the energy of others to affect us sometimes (see my blog post about it). It helps us stay empathetic and connected. At the same time, knowing that we can shift our own feelings through energetic tools is crucial. This awareness helps prevent us from spiraling when external energy feels heavy or chaotic.
I’m not the only one who has felt the pull of external influences. In fact, it’s one of the most common challenges I see during readings—people feeling easily knocked off center by the energy around them. Over the years, I’ve shared a number of grounding practices with my clients that help them feel stable, connected, and calm—and I wanted to share them with you here as well.
Steps to Ground Yourself
The morning is sacred—a time to set your vibration before stepping into the world. These rituals strengthen your energy and create a protective foundation:
Gratitude
Speaking gratitude aloud is a powerful way to root yourself into the moment. Start simple:
I am grateful that I woke up and I know exactly where I am.
I am grateful that I am able to open my eyes and wiggle my toes and fingers.
I am grateful to be able to stretch my arms over my head.
Affirmations
Affirmations help set the tone for your energy and remind your body and spirit of its inner strength. For grounding, try:
I am in charge of how I feel.
With each step I take, I am connected to the strength of the Earth I walk on.
In each moment, I remember my breath.
I am rooted, steady, and safe.
Journaling
After your words of gratitude and affirmations, grab your notebook and begin to write.(It’s best practice to keep a journal by your bed) Let your words anchor you into your body and your present moment. If you need inspiration, try these grounding prompts:
What sensations do I feel in my body right now?
What feelings do I want to bring to this day?
What can I lean on for support today (within myself or around me)?
How can I bring myself back to the present when I feel scattered?
Simple Breathwork
Your breath is one of the simplest and most powerful grounding tools. Here are two quick practices:
Four-Square Breath: Inhale for a count of 4, hold for 4, exhale for 4, hold for 4. Repeat 4 times, imagining each breath anchoring you deeper into your body.
Earth Connection Breath: As you inhale, imagine drawing energy up from the earth through the soles of your feet. As you exhale, release tension down into the ground. Continue for 5 slow breaths, noticing the calm it brings.
Grounding isn’t about avoiding the world or shutting yourself off from others. It’s about being so rooted in yourself that external energy doesn’t push you off center. When you begin your day with these practices, you’ll find it easier to move through chaos with clarity, presence, and peace.
