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Anchoring to the Present: Find Calm and Ease Anxiety Through Grounding

  • Marissa M
  • Jul 22
  • 2 min read

Updated: Aug 20

Overwhelmed?

There are many moments when we may feel panicked, overwhelmed, or disconnected. Intense emotions can make it difficult to stay grounded in the present. As challenging as these moments are, it is often essential that we find a way to return to ourselves.  

 

Grounding techniques are exercises that help bring an individual back to the present. When the mind becomes flooded with intense emotions or racing thoughts, these exercises below may be helpful strategies to bring you back to the present moment. They offer a sense of calm, stability, and control when things feel uncertain. 

Guided Meditation 

Guided Meditation is a practice where a narrator will lead you through a meditation. These exercises will typically include spoke instructions to follow and bring you back to the present moment. Meditation is often used to support emotional regulation, reduce stress, and create a sense of calmness for the individual. 

 

Some examples to try: 

 

The 5-4-3-2-1 Technique – Reconnecting to your Senses 

This exercise helps ground you by tuning into your environment through your five senses: 

 

5 things you can see – Look around and name five things. Try to see things you typically don’t notice, such as the color of a car passing or the type of tree nearby. 

4 things you can feel – Name four things that you can feel. Maybe what’s within arm’s reach, the chair you’re sitting on, or how your clothes feel against your skin. 

3 things you can hear – Take a moment to notice three things you can hear. Are there tweeting birds, children laughing, or even just the traffic outside? 

2 things you can smell – Now, what two things can you smell? Maybe the smell of your coffee or freshly cut grass 

1 thing you can taste – Finally, what can you taste? Maybe the last thing you ate or drank. If nothing comes to mind, try taking a small sip of water or a tiny piece of candy. 

 

Breathing Exercises 

Breath is a simple, yet powerful tool to anchor your attention. Breathing exercises can help you "reset" by shifting focus away from overwhelming thoughts and focusing on the physical rhythm of your body. 

 

A guided breathing exercise: 

When life feels overwhelming, it’s natural to want to shut down or mentally check out. But healing begins by gently returning to the present moment. Grounding is the practice of anchoring yourself in that moment through your senses, breath, and body. With regular use, these techniques can help you feel safer, more steady, and better equipped to face whatever comes your way. 


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