Grounding During Anxiety: A Gentle Reset for When Things Feel Overwhelming
When anxiety spikes, it can feel like your mind is racing, your body is tense, and everything suddenly feels urgent or unsafe. If that sounds familiar, you are not broken — your nervous system is simply trying to protect you.
Grounding isn’t about forcing yourself to “calm down” or making anxiety disappear. It’s about helping your body feel a little safer, a little steadier, and a little more present. Even small resets matter.
Below are simple grounding practices you can try the next time anxiety feels overwhelming. There is no “right” way — just options. Take what helps and leave what doesn’t.
1. Feel Your Body
Place both feet on the ground.
Notice the pressure beneath them.
Feel the support of the floor or chair beneath you.
You might gently remind yourself:
“I’m here. I’m supported.”
Grounding into the body helps anchor you in the present moment when anxiety tries to pull you into fear, what-ifs, or worst-case scenarios.
2. Name What’s Around You
Gently orient to your environment. Slowly name:
- 3 things you can see
- 2 things you can hear
- 1 thing you can feel
You don’t need to rush. Let your attention slowly settle on each one. This helps your brain recognize that you’re here, now — not in a past memory or imagined future.
3. Extend the Exhale
If it feels okay for your body, try this gentle breathing pattern:
- Inhale through your nose for 4 seconds.
- Exhale through your mouth for 6 seconds.
- Repeat a few times.
A longer exhale helps signal “safety” to the nervous system. If focusing on breath feels uncomfortable, it’s okay to skip this and choose another grounding tool. Listening to your body is part of healing.
4. Offer Yourself Kindness
Anxiety can make us feel frustrated with ourselves — but compassion tends to soothe the nervous system far more than criticism ever will.
Place a hand on your chest or stomach and silently say:
“This is uncomfortable, and I’m allowed to go slowly.”
You don’t have to push through. You don’t have to handle everything perfectly.
5. Orient to Safety
Anxiety can blur time and make everything feel urgent. Gently remind yourself:
- Where you are
- Today’s date
- That this feeling will pass
This helps your brain reconnect with reality instead of anxiety’s alarm system.
A Gentle Important Reminder
If a grounding skill doesn’t work right away — or at all — you’re not doing it wrong. Your nervous system simply may need something different in that moment.
- Even brief moments of grounding count.
- Even trying counts.
- You are doing your best.
You Don’t Have to Manage Anxiety Alone
If anxiety feels overwhelming, confusing, or exhausting, therapy can help you better understand what your nervous system needs and build tools that actually support you.
If you’re curious about working together, I offer a compassionate, pressure-free space to explore support.
