Struggling with overwhelm or anxiety? These 5 grounding techniques help calm your mind and reconnect you to the present — simple, effective, and easy to use in everyday life.
When you’re feeling overwhelmed, anxious, or disconnected, grounding techniques can offer a lifeline. These simple practices help bring you back to the present moment and soothe your nervous system when things feel too much.
In therapy, grounding techniques are often used to interrupt spiralling thoughts, reduce anxiety, and help people feel more embodied — more rooted in the here and now. They’re particularly helpful when emotions feel intense, or when you feel like your mind is racing ahead of your body.
One of my personal favourites — and one that many of my clients find effective — is box breathing. It’s simple, easy to remember, and works quickly to help settle your mind and body.
Below are five grounding techniques you can try. These don’t require any equipment, can be done in just a few minutes, and are easy to incorporate into your daily routine.
This sensory-based exercise helps shift your attention away from racing thoughts and into your surroundings.
This technique gently guides your focus back to the present and reminds your body that it’s safe. It’s particularly useful in moments of panic or overwhelm.
Also known as square breathing, this is a simple way to regulate your breath and calm your nervous system. Here’s how:
Visualise drawing the sides of a square as you breathe — up, across, down, across. This helps slow your heart rate and create a sense of control. It’s a powerful reset tool you can use almost anywhere.
Using cold water to activate your senses can jolt you out of a spiral and help ground your body.
Notice how the temperature feels, the pressure of the water, the sensation against your skin. This physical shock can help interrupt intense emotion and bring you back into your body.
These verbal reminders help orient you in time and space — ideal when you’re feeling dissociated or disconnected. Say out loud:
“I’m [your name]. I’m [your age]. Today is [date] and it’s [time].”
You can also try softer affirmations like:
“I’m safe. I’m okay. I’m here.”
Saying these aloud can help centre your thoughts and remind your brain of what is real and true in the present moment.
Keep a small object with you — a smooth stone, a piece of fabric, a shell, or a bead — that you can touch when you need to feel grounded.
When you hold it, focus on describing its texture, shape, temperature, weight, and scent. This tactile attention draws you into your senses and helps ground racing thoughts.
These techniques might seem small, but they create moments of pause — just enough space to shift from chaos to calm. And the key to making them work is practice. Try them regularly, not just in moments of distress. The more familiar they are, the more effective they’ll be when you really need them.
If you’re looking for support to manage anxiety, stress, or overwhelm, I offer therapy both in-person in North London and online.