Exercises To Calm Your Anxious Thoughts
Controlling your fight or flight response.
Grounding techniques are evidence-based strategies used to bring your attention back to the present moment, making them especially helpful for managing anxiety, ADHD, trauma responses, or times of overwhelming stress. These techniques work by redirecting your mind away from racing thoughts and back to the here and now, using your senses, body, or environment as anchors. Research shows that grounding can reduce physiological stress responses, improve emotional regulation, and provide a sense of safety and control.
Here are some easy grounding practices you can use at home, work, or anywhere you begin to feel overwhelmed:
The 5-4-3-2-1 Method – Notice 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This sensory reset is quick and effective in calming intrusive thoughts.
Deep Breathing with Counting – Inhale slowly for a count of 4, hold for 4, exhale for 6, and repeat. Focusing on your breath helps regulate your nervous system and ease tension.
Physical Grounding – Place your feet firmly on the floor, press your hands against a wall, or hold a textured object like a stress ball or smooth stone. These physical sensations remind your body that you are safe and present.
Mental Grounding – Recite something familiar such as the alphabet, a poem, or list out categories (e.g., “types of fruit” or “cities I’ve visited”). This mental engagement distracts the mind from distress.
Movement-Based Grounding – Try stretching, walking slowly, or even clenching and releasing your fists. Gentle movement reconnects your mind and body.
Grounding techniques are most effective when practiced regularly, so they become second nature during stressful moments. By adding these tools to your self-care routine, you can better manage overwhelming emotions, support focus, and create a stronger sense of balance in daily life.