Grounding Yourself: Simple Tools to Manage Anxiety and Stay Present

Originally written by Jacob David, VCU MSW Intern at Mind Meld Psychotherapy. This article has been refreshed for OSO Wellness to continue supporting our community with practical wellness tools.

In today’s overstimulating and fast-paced world, staying grounded is more essential than ever. Grounding techniques are practices that help connect us back to the present moment—especially during times of emotional overwhelm, anxiety, or panic.

Grounding can increase self-awareness, calm the nervous system, and allow you to take back control of your mental and emotional state. Whether used on their own or alongside therapy, these tools offer a path toward regulation and clarity during stressful times.

Let’s explore a few simple but powerful grounding strategies that you can start using today:

🌬️ Mindful Breathing

Close your eyes. Focus on the air as it enters and exits your lungs. Notice how your chest and belly rise and fall. This basic act can help quiet your thoughts and recenter your body.

Try box breathing:

• Inhale for 4–5 seconds

• Hold for 4–5 seconds

• Exhale for 4–5 seconds

• Hold again for 4–5 seconds

Repeat the cycle until your body starts to relax.

👁️ The 5-4-3-2-1 Sensory Method

Shift your awareness from your thoughts to your senses. Start by identifying:

• 5 things you can see

• 4 things you can hear

• 3 things you can feel

• 2 things you can smell

• 1 thing you can taste or are grateful for

This technique is a favorite because it’s versatile, easy to remember, and can be done anytime, anywhere.

✍️ Journaling

Writing down what you're thinking and feeling can bring insight and emotional relief. You don’t need to write pages—just capture your thoughts as they come. Ask yourself:

• What am I feeling right now?

• What triggered it?

• What do I need?

Journaling helps offload mental clutter and clarify emotional experiences, especially when your thoughts feel stuck or chaotic.

💡 When to Use Grounding Techniques

Grounding is helpful anytime you feel:

• Anxious or panicky

• Disconnected or dissociated

• Overwhelmed by thoughts or emotions

• Distracted or restless

These techniques are often used in therapy (including CBT and mindfulness-based approaches), but you can also practice them on your own.

Research shows grounding helps people remain focused in the here-and-now, making it easier to cope with distressing memories, future-oriented worry, or sensory overload (Engelhard et al., 2021).

🌱 Practice Makes Presence

Grounding doesn’t have to be complicated. The more you practice these strategies—especially when you're calm—the easier they’ll be to call on when anxiety strikes. Start small. Stay curious. And find what works best for you.

📞 If you’d like support in learning how to use grounding tools more effectively, call OSO Wellness at (804) 409-7525 or visit our Client Portal to schedule a session with one of our compassionate therapists.

Reference:Engelhard, E., Pitluk, M., & Elboim-Gabyzon, M. (2021). Grounding the connection between psyche and soma: Creating a reliable observation tool for grounding assessment in an adult population. Frontiers in Psychology, 12, 621958.