We all have days where your mind won’t stop racing, your heart feels like it’s working overtime, and even the simplest of tasks may feel overwhelming. Anxiety can be different for everyone, yet it comes down to one thing: we need tools to help bring ourselves back to the present. Grounding is a powerful way to reconnect with your body and surroundings when anxiety tries to pull you into the future or the past. These practices are designed to help you to feel safe, supported, and steady-especially on the hard days.
What is Grounding?
Grounding is known as a technique that brings your focus away from anxious thoughts and back into the present moment. It’s about becoming aware and balancing oneself-physically, mentally, and emotionally-so that you don’t feel like you’re being overcome by stress.
Here are some tools that work to engage your senses, slow your breath, and remind your nervous system that everything is okay.
5-4-3-2-1 Sensory Reset
This simple exercise uses your five senses to interrupt racing thoughts:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Take it slowly. The act of observing your environment-even noticing something as small as the lighting on the wall or the feel of your clothing-can bring you back into focus.
Barefoot Walks
Nature is a natural medicine that serves as one of the most accessible forms of therapy. Taking a few moments to stand barefoot on grass, sand, or soil, closing your eyes, and taking deep breaths will allow for you to feel the earth beneath you and imagine any anxious energy leaving the body, flowing down into the ground.
Breathwork to Calm the Nervous System
When anxiety flares up, your breath often becomes shallow or erratic. Use this gentle breathwork pattern to re-center:
Box Breathing
Inhale for 4 seconds -> Hold for 4 -> Exhale for 4 -> Hold for 4
Repeat for 1-2 minutes. This rhythm helps regulate the nervous system and calms physical symptoms of anxiety.
Self-Massage or Touch-Based Practices
Grounding through touch is powerful. Try gently massaging your feet, neck, or hands using lotion or essential oils. Focus on the sensation of pressure, warmth, and connection.
If you need extra support, this is where professional therapies like massage or chiropractic care can make a significant difference. The healing power of touch reminds your body that it is cared for.
Create a Grounding Toolkit
When you’re feeling calm, build a small collection of items that soothe you:
- A calming essential oil
- A soft stone or object to hold
- A journal
- A playlist of peaceful songs
- Affirmations or reminders written on paper
On anxious days, you won’t have to think - you’ll have what you need ready.
You’re Not Alone
Grounding practices can ease anxious moments, but they don’t replace deeper care. If anxiety is a regular visitor, you deserve support. Our team offers body-based therapies that help release stored stress, support nervous system health, and bring you back to center.
We’re here when you need a reset-whether it’s through massage, chiropractic, or a safe, supportive space to breathe.
Book your reset with us today!
Your body and mind will thank you.
Schedule an Appointment