Grounding Techniques for Anxiety: Simple Practices to Help You Feel Safe and Present

Lets face it. Dealing with anxiety, flashbacks, or overwhelming emotions can feel horrible. It is scary, and it can feel like we have no control.

How Grounding Techniques for Anxiety Support the Thinking Brain

When we feel overwhelmed, our amygdala, the part of the brain that scans for danger, picks up on something it perceives as a threat. It might be a thought, a memory, a smell, a sound, or simply a feeling that something is wrong.

When that happens, our thinking brain (the prefrontal cortex) temporarily goes offline. This is the part of the brain that helps us assess risks, problem-solve, and think logically. Without it, we are not able to calmly evaluate whether we are actually safe. We may not be able to fully understand what we are afraid of or how likely it is to happen.

Instead, our body responds as if the threat is happening right now. Our heart races, our hands get sweaty, and our muscles tense. The body is trying to protect us, but it can feel overwhelming.

Why Grounding Helps

Grounding techniques help reconnect us with our present environment and bring our thinking brain back online. They gently help shift us out of a fight, flight, or freeze response and back into a calmer, more grounded state.

Below are some of the grounding techniques I have found helpful, both personally and with clients who experience anxiety or emotional overwhelm.

1 - Starfish breathing/ 5 finger

breathing

Hold one hand out in front of you.

Use the index finger from your other hand to slowly trace up the outside of your thumb while breathing in.

Then trace down the inside of your thumb while breathing out. Repeat this for each finger slowly and mindfully.

Then switch to the other hand if needed.

This rhythmic movement and breath can help calm the nervous system.

2 - Draw Around Your Feet in Your Imagination

Make it as colourful as you like.

I like to imagine colouring each toe in a different colour.

3 - Finding coloured objects in the Room

Look around you and find as many green things as you can.

Say them out loud or in your mind. If you still feel unsettled, choose a different colour and try again.

This gives your mind something gentle and focused to do.

4 - Reassuring yourself with Kind Words

"Thank you anxiety for warning me. I’m listening to you, but this time I am actually ok. I can do this."

Remind yourself that your body is responding to a perceived threat, even if you are safe in this moment.

Your heart may race, your hands may sweat, and your thoughts might speed up.

This is your brain trying to look after you, even if the danger is not real.

It is okay to feel unsettled and still remind yourself that you are safe.

5. Use the Five Senses Technique

This popular grounding practice engages all five senses to bring you into the present moment.

Name 5 things you can see

Name 4 things you can feel

Name 3 things you can hear

Name 2 things you can smell

Name 1 thing you can taste

6 - Visualise Locking Away Your Stress

Take a deep breath and when you breath out, imagine you're breathing out all your worries and stresses into a chest.

Once you're done, imagine yourself closing the chest.

I've found this is especially helpful when trying to fall asleep and your mind's racing through your problems.

A Final Thought

If you experience anxiety or emotional overwhelm, you are not alone. These techniques will not take everything away, but they can help you feel a little more present and steady in the moment.

You deserve support and gentleness, especially on the hard days. If you would like to explore these techniques further or talk through what is happening for you, you are very welcome to reach out.

Michele

Lavender Lane Counselling

www.lavenderlanecounselling.com