5 Grounding Techniques to Use When You’re Feeling Overwhelmed
By: Sheridan Wilson-Grooms
In our busy, high-stress world, it’s common to feel overwhelmed—whether it’s due to a looming
deadline, a tough conversation, or just the everyday pressures of life. When that feeling hits, it
can be hard to stay present or even think clearly. That’s where grounding techniques come in.
Grounding is a practice used in therapy to help people reconnect with the here and now,
creating a sense of calm and safety in the body and mind. Whether you struggle with anxiety, trauma, panic attacks, or just occasional stress, grounding
techniques can help you pause, breathe, and reset. Below are five of our favorite strategies you
can try anytime, anywhere.
1. The 5-4-3-2-1 Technique
This is one of the most well-known and effective grounding exercises, especially for people who
experience panic or dissociation. The 5-4-3-2-1 technique brings your focus to the present
moment by engaging all five senses.
How it works:
Start by slowly naming:
● 5 things you can see: Look around and list five things you see (e.g., your shoes, a
lamp, a tree outside).
● 4 things you can feel: Notice four things you can physically touch or feel (e.g., your feet
on the ground, the fabric of your shirt).
● 3 things you can hear: Listen closely and name three sounds (e.g., a ticking clock,
distant traffic, your breath).
● 2 things you can smell: Identify two scents (or remember two smells you enjoy if none
are present).
● 1 thing you can taste: Focus on the taste in your mouth or grab a mint, gum, or drink
for this final sense.
Why it helps:
This technique brings your attention away from spiraling thoughts and back to the real, physical
world. It’s a full-body check-in that slows down racing thoughts and engages the calming part of
your nervous system.
2. Box Breathing (Four-Square Breathing)
Used by many different groups of people, box breathing is a simple way to regulate your breath
and shift your body out of fight-or-flight mode.
How it works:
Picture a square in your mind and breathe in a four-part rhythm:
● Inhale for 4 seconds
● Hold for 4 seconds
● Exhale for 4 seconds
● Hold for 4 seconds
Repeat this pattern for at least four full cycles.
Why it helps:
When we’re overwhelmed, our breathing tends to become shallow and rapid. Controlled
breathing sends a message to the brain: “I am safe.” Box breathing helps reduce stress and
improve focus while physically calming your nervous system.
3. Grounding Objects (Tactile Tools)
Sometimes, our minds need something concrete to latch onto—especially when anxiety or
dissociation takes hold. That’s where grounding objects come in.
How it works:
Carry a small, comforting object in your pocket or bag—this could be a smooth stone, a piece of
textured fabric, a stress ball, or even a rubber band on your wrist. When you feel overwhelmed,
hold the object and focus on its texture, weight, and temperature. Ask yourself:
● Is it smooth or rough?
● Is it cool or warm?
● What does it remind you of?
Why it helps:
Touch is a powerful sensory tool that can help interrupt intrusive thoughts and restore a sense of
control. For people who have experienced trauma, a grounding object can serve as an anchor
to the present and a reminder that they are safe.
4. Mindful Movement
Grounding doesn’t have to be still. Sometimes, the best way to reconnect with your body is
through gentle, intentional movement.
How it works:
Try one of the following when you’re feeling overwhelmed:
● Take a mindful walk: Focus on how your feet hit the ground, the sounds around you, or
the way your arms swing. Detach from your phone and technology.
● Stretch slowly: Do a few yoga stretches or simple neck and shoulder rolls, breathing
deeply with each movement.
● Progressive muscle relaxation: Tense and relax different muscle groups, starting from
your toes and moving upward.
Why it helps:
Movement helps release built-up stress in the body and brings awareness to physical
sensations. Mindful movement is especially helpful if you're feeling restless, agitated, or
disconnected from your body.
5. Name What’s True (Cognitive Grounding)
When anxiety takes over, our thoughts often jump to the worst-case scenario. This cognitive
grounding technique invites you to slow down and fact-check your thoughts in real-time.
How it works:
Ask yourself:
● What is happening right now—not what might happen?
● What do I know for certain?
● What’s one thing I can control at this moment?
● What’s one thing I can do to take care of myself right now?
You can also try naming three neutral facts, such as:
● “I am sitting in a chair.”
● “It is Wednesday.”
● “I have a glass of water next to me.”
Why it helps:
This technique grounds you mentally by breaking the cycle of “what if” thinking. By focusing on
what’s true and immediate, you reclaim a sense of stability and clarity.
Final Thoughts: Grounding Is a Skill, Practice It with
Compassion
Grounding techniques are not about pushing your feelings away—they’re about giving yourself
space to feel safe enough to handle them. Whether you're dealing with a moment of panic or a
wave of stress, these tools are here to help you come back to the present, one breath at a time.
Like any new skill, grounding takes practice. Don’t worry if it feels awkward at first or doesn’t
“work” instantly. The more you use these tools, the more naturally they’ll come to you in
moments of overwhelm.
At [Your Practice Name], we believe everyone deserves to feel safe, supported, and empowered
in their mental health journey. If grounding techniques feel helpful but you’re looking for deeper
support, therapy might be a good next step. Our team of compassionate therapists is here to
walk alongside you.
You don’t have to navigate life’s challenges alone. No stress. No stigma. Just support
