A Shortlist of 5 Grounding Techniques for Anxiety (that I actually use)

Aug 7

A Shortlist of Grounding Techniques

If you're looking for grounding techniques for anxiety that are simple and quick these are the five I come back to over and over again. As a someone who can get caught up in the swirling storm of anxiety, I faithfully rely on specific and concrete grounding tools to calm my mind, body, and give my nervous system a chance to settle. I want to share five grounding techniques I have actually used on many occasions and still reach for regularly. Here are my go-tos in the moments when I feel myself heading toward chaos.

4-7-8 Breathing to Regulate Your Nervous System

Inhale for a count of 4, hold for a count of 7, exhale for a count of 8. Repeat as many cycles as I need and am able.

Box Breathing when Overwhelmed

When 4-7-8 feels like too much, I switch to this — trace a square in the air with your finger: inhale for 4 along the top, hold for 4 down the side, exhale for 4 along the bottom, hold for 4 back up. Repeat.

"…and I'm okay" for Anxiety

I look at my surroundings and state something concretely true, followed by some version of "and I'm okay." My countertop is white and I'm okay. This chair is on the grass and everything is going to be alright. I can see pink flowers and I am safe.

A Guided Meditation for a Mental Reset

I've used Insight Timer for years and leaned on it heavily in harder seasons. One of my favorites: "5 Minute Meditation" by Hugh Byrne (no paid subscription needed).

5-4-3-2-1 Senses Grounding Technique

Name these out loud: 5 things I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell, 1 thing I can taste.

Bonus: None of these need a huge chunk of time or quiet space — as a mom, that's rarely available to me. But when I do have the time and space, journaling can be cathartic. If I don't know what to write, I start with a gratitude list — not just "house, food, health, family," but one specific occasion, item, person, or interaction I'm especially grateful for, and I write about that. I always use a spiral bound journal so I can lie it flat or fold it over no matter what surface I have available. It’s the little things.

Finally: no feeling is final. Getting overwhelmed happens but it never stays. I repeat to myself, "This feeling will pass," as my mind and body start to remember it's true.

The Shortlist