Grounding Techniques to Help with Anxiety and Overthinking

Anxiety pulls us into the future — worrying about what could happen. Grounding brings us back to the safety of now. It reminds our body and brain that we are here, safe, and capable of handling this moment.

Here are a few powerful grounding tools:

1. The 5 Senses Reset:
Pause and connect to your senses. Notice colours, textures, sounds, and smells around you. This shifts focus away from spiralling thoughts.

2. Weighted Comfort:
Wrap yourself in a blanket or place your hand over your heart. Physical touch helps calm the nervous system.

3. Name It to Tame It:
Say aloud what you’re feeling: “I’m feeling anxious.” Naming emotions helps the brain process and release them.

4. Breath Counting:
Inhale for a count of four, exhale for six. Longer exhales activate the parasympathetic (rest and digest) system.

5. Move Slowly:
Stretch, shake out your hands, or go for a mindful walk. Physical grounding helps mental grounding.

Try This Today: Whenever anxiety rises, place your hand on your chest and take three slow breaths. Feel your heartbeat and remind yourself: I’m safe right now.