Grounding Techniques You Can Use When You Feel Overwhelmed
Find Your Feet Again
Overwhelmed? These grounding tools can help you slow down, feel safer, and reconnect with the present moment—one breath, texture, or sound at a time.
When emotions feel too big or too fast, grounding can help. Grounding techniques are simple, effective strategies that help bring your attention back to the present moment—especially when anxiety, panic, trauma, or dissociation take over. They remind your body and brain that you are safe, here, and now.
Whether you’re managing daily stress or navigating the aftermath of trauma, grounding can be a powerful tool in your self-regulation toolbox.
Why Grounding Works
When we feel overwhelmed, our nervous system often shifts into fight, flight, freeze, fawn—or even collapse. These are biological responses to stress and danger. Grounding gives your mind and body something safe and concrete to focus on, helping to:
Calm racing thoughts
Soothe physical anxiety symptoms
Interrupt dissociation or panic
Reconnect with your surroundings
Grounding is especially helpful for folks living with anxiety, PTSD, chronic stress, or complex trauma—but it’s useful for anyone, anytime.
Grounding Techniques to Try
These are categorized into five types so you can find what works best for you.
1. Sensory Grounding (Using the 5 Senses)
Tuning into your senses can bring you back to your body and environment.
5-4-3-2-1 technique:
Name 5 things you can see,
4 things you can touch,
3 things you can hear,
2 things you can smell,
1 thing you can taste.Temperature shifts: Hold an ice cube, run cool or warm water over your hands, or sip something hot.
Texture focus: Touch something with texture—your sweater, a stone, a fuzzy pillow—and describe it to yourself.
2. Movement-Based Grounding
Moving your body can help you “shake off” built-up energy.
Stomp your feet on the floor
Stretch slowly and gently
Rock side to side
Tap your hands on your thighs in alternating rhythm
Try to feel your body moving rather than judging how it looks.
3. Cognitive Grounding
These techniques engage your thinking brain to pull you out of a spiralling loop.
Name categories: Pick a category (e.g., dog breeds, green vegetables, countries) and name as many as you can
Math tasks: Count backward from 100 by 7s
Alphabet grounding: Go through the alphabet and name a safe object for each letter
4. Verbal Grounding
Speaking to yourself can regulate and soothe.
“This is a feeling. It’s not forever.”
“I’m safe right now.”
“I can breathe through this. I don’t have to solve everything all at once.”
Say your name, the date, your age, your location, and what you’re doing
5. Creative and Comfort Grounding
Grounding doesn’t have to be rigid—it can include softness too.
Use fidget toys or textured objects
Colour, doodle, or knit
Play a calming song or hum quietly
Wrap yourself in a cozy blanket and notice the weight
Grounding Isn’t Avoidance
Grounding is not about ignoring or pushing away your emotions. It’s about creating enough safety in your body and nervous system to process what’s happening without becoming overwhelmed. Once grounded, you can better access tools like therapy, reflection, or problem-solving.
Making Grounding a Habit
The more often you practice grounding (even when you don’t feel overwhelmed), the more easily your nervous system will respond when you do.
Try:
Keeping a grounding toolkit (fidget toy, essential oil, soft object)
Making a grounding playlist
Practising one technique daily
Writing your favourites on a sticky note
You’re Not Broken—You’re Wired for Survival
Overwhelm is a signal, not a flaw. You don’t need to power through it alone.
If you’re curious about learning more regulation tools or working through chronic stress, anxiety, or trauma, therapy can offer safe, structured support.
Warmly,
Nutbrown Counselling
In-person & virtual counselling in Kelowna, BC
🌐 www.nutbrowncounselling.com
📅 Book a Session
References
Canadian Psychological Association. (2023). Grounding techniques. Retrieved from https://cpa.ca
CAMH. (2024). Coping with stress and anxiety. Retrieved from https://camh.ca
Fisher, J. (2017). Healing the fragmented selves of trauma survivors: Overcoming internal self-alienation. Routledge.
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy. W. W. Norton & Company.
Perry, B. D., & Szalavitz, M. (2021). What happened to you? Conversations on trauma, resilience, and healing. Flatiron Books.
van der Kolk, B. (2015). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.
Disclaimer
The content in this blog post is for informational and educational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. Always seek the guidance of a qualified mental health professional or healthcare provider with any questions you may have regarding your emotional or psychological well-being. Engaging with this content does not create a therapist–client relationship. If you are in crisis or need immediate support, please contact your local emergency services or a crisis line in your area.