When anxiety takes over, your mind races, your body tenses up, and everything feels overwhelming. But sometimes, the best way to handle it isn’t to “think your way out”—it’s to bring yourself back to the present moment.

That’s where grounding techniques come in. They don’t magically erase anxiety, but they give your mind and body something else to focus on so the fear doesn’t spiral.

I use grounding every day. During the day, I keep my hands busy—cleaning, organizing, moving. At night, I distract myself with familiar comfort shows like Friends or The Big Bang Theory. The key is engagement—getting out of your head and into the real world.

Here are five grounding techniques that actually help:

1. The “short walk” method (best for: overthinking, racing thoughts)

If you’re stuck in your head, get up and move. Take a short walk—inside or outside, doesn’t matter.

• If you’re indoors, pace around the house.
• If you’re outside, walk around the block.
• While walking, name what you see (trees, cars, colors, textures) without judging or analyzing.

This helps pull your focus away from anxiety and into the real, physical world.

2. The “busy hands” technique (best for: tension, feeling restless)

Anxiety makes your body feel on edge, so give it something to do.

Try:
✔ Organizing a drawer or bookshelf
✔ Folding laundry
✔ Washing dishes
✔ Rearranging objects in a room

It doesn’t have to be productive—it just has to keep your hands and body moving.

3. The “cold sensation” trick (best for: panic, overwhelming emotions)

Cold sensations shock your nervous system and help snap you out of anxiety mode. Try:

🧊 Holding an ice cube in your hand
🧊 Splashing cold water on your face
🧊 Drinking a glass of ice water
🧊 Placing something cold on your wrist or neck

Cold triggers a physiological response that calms your heart rate and brings you back to the moment.

4. The 5-4-3-2-1 method (best for: feeling disconnected, dissociation)

This technique helps when you feel “out of it” or detached from reality. It’s simple:

• 5 things you see
• 4 things you can touch
• 3 things you hear
• 2 things you smell
• 1 thing you taste

You don’t have to get all five senses perfect—just focus on bringing yourself back to now.

5. The “pressure point” method (best for: tension, feeling stuck)

If you feel like you’re “frozen” with anxiety, use pressure points to get back into your body.

Try:
✔ Pressing your feet firmly into the ground and noticing the sensation
✔ Squeezing your hands together and releasing
✔ Rolling a small object (like a stone or coin) in your fingers

Touch is powerful—it reminds your brain that you’re here, you’re safe, and you’re in control.

Why grounding works

When anxiety hits, your nervous system wants to keep you in fight-or-flight mode. But grounding techniques tell your body: “Hey, there’s no real danger here. Let’s come back to now.”

• Movement burns off excess adrenaline.
• Sensory engagement stops overthinking.
• Physical touch reminds you that you’re safe.

It’s not about stopping anxiety instantly—it’s about redirecting it.

Final thoughts: anxiety makes you freeze, grounding makes you move

When you’re overwhelmed, it’s easy to just sit there, stuck in panic. But grounding is about action. Even something as simple as taking a short walk can help reset your nervous system.

If you’re feeling anxious right now, don’t try to fight it. Just pick one technique and start.

✔ Move.
✔ Engage.
✔ Shift your focus.

The moment will pass. And so will the anxiety.