5 Grounding Techniques for Managing Anxiety
If you've found your way here then you are probably managing thoughts and feelings that seem overwhelming and out of your control. You are not alone. Whether it's work, school, finances, a relationship or another stressor you haven't yet identified, there are many things that can cause you to feel anxious.
Anxiety can show up anytime or anywhere. It can look or feel like worrying, restlessness, irritability, and feelings of fear or dread.
One of the quickest ways to find relief from anxiety is to move your attention away from your thoughts and to focus instead on your body and senses. This is known as grounding. Grounding helps to activate your parasympathetic nervous system, which is responsible for telling your mind and body it’s time to rest and helps you exit the fight or flight state. The next few tips offer you a few grounding techniques to try the next time you are anxious.
1) Deep Breathing
Deep breathing is one of the simplest ways to help your body and mind reset. When you slow your breath, you send a signal to your brain that you are safe and that it can start to relax. Shifting your focus to your breath also helps you pause racing thoughts and tune back into the present moment.
A common deep breathing technique is called box breathing:
Inhale for a count of 4.
Hold your breath for a count of 4.
Exhale for a count of 4.
Pause again for a count of 4.
Repeat this pattern several times. You may notice your body start to become less tense, your thoughts slow down, and a sense of calm begin to return.
2) Soothing Touch
Touch can be a powerful tool to calm your mind and connect with yourself. It is something you can offer yourself anytime or anywhere. Soothing touch can look like placing one or both hands over your heart, resting one hand on your heart and the other on your cheek, or simply giving yourself a hug. The key is to be gentle and intentional, and you can experiment with lighter or heavier pressure, depending on what feels most comfortable.
3) Cold Water
When you expose yourself to cold water, it sends a “relax” signal to your brain and helps regulate your body’s stress response. Because it engages your sense of touch, it also grounds you and helps you shift your focus from racing thoughts back to your body.
You can try this in a few ways:
Wet a towel or napkin with cold water and place it on your forehead. Hold it there for several seconds while taking slow, deep breaths. If you are able, bend forward so your head is lower than your heart – this can help regulate your heart rate when you feel panicked.
Another option is to hold an ice cube in your hand and focus on melting it. Pay attention to the sensations – the temperature, the texture, the way it slowly changes. Repeat this as needed until you notice your body beginning to calm.
4) Humming
Humming activates your vagus nerve, which plays a key role in helping your body move out of its “fight or flight” state, which is the mode your nervous system enters when it senses danger or overwhelm. Humming also naturally slows and deepens your breathing. The gentle vibration and repetitive rhythm help quiet racing thoughts and bring your attention back to the present moment.
How to try it:
Find a comfortable position sitting or lying down.
Take a slow inhale for a count of four.
Exhale with a gentle hum.
Notice the sound and the vibration in your body. Continue for 1-3 minutes, pausing between each hum.
You can also hum along to a favorite song or rest your hand on your chest while you hum to deepen the sense of calm and connection.
5) Move Your Body
Remember, when you’re anxious, your body naturally goes into “fight or flight” mode. Moving your body helps release that built-up stress and guides you back toward your “rest and digest” state. Anxiety can have you worried about the future and feeling detached from your body. Movement rebuilds the mind-body connection by bringing you back to the here and now and back to your body.
One of the great things about using movement as a grounding tool is that it can be completely tailored to your interests and lifestyle. Maybe you enjoy dance, yoga, or strength training classes. Or maybe you prefer something more private and personal like walking or stretching. And if none of those feel like a fit, you can still try simple movements such as gentle swaying, rocking back and forth, or shaking out your arms and legs for a few minutes each day. The goal is to find what feels good for your body and helps you come back to yourself.
Grounding is a Start, Healing is the Next Step
Grounding offers a simple yet powerful way to find relief when anxiety feels overwhelming. Whether you use it in the moment to steady yourself or build it into your daily routine as a coping skill, it can help you reconnect with your body and sense of safety.
Still, it is important to remember that grounding only offers short-term relief. It soothes the symptoms, but it does not address the deeper roots of anxiety. If you are ready to work toward long-term healing, this may be the time to connect with a safe and compassionate therapist who can help you explore the experiences and beliefs beneath your anxiety. Reach out to our team at Courageous Counseling - we have several therapists here to support you as you take the next step in your healing journey.