You’re facing a fast-approaching work deadline, with multiple tasks piling up. The pressure to finish everything perfectly leaves you feeling anxious, your mind racing with "How am I going to get it all done?"
The kids are sick, your partner is stressed, and you’re juggling work, family, and household responsibilities. The weight of balancing it all makes you feel like you're drowning in responsibilities.
You're attending a big event or gathering, and the fear of judgment or trying to fit in overwhelms you. You constantly worry about saying the wrong thing or not meeting expectations, causing your heart to race and your body to tense up.
These scenarios are not just about feeling overwhelmed—they actually create a physical and emotional reactions of anxiety that many of us face. Anxiety can manifest in various ways: racing thoughts, tension in the body, shallow breathing, or even a sense of impending doom. It’s as if your body and mind are working against each other, and it becomes harder to regain control.
What Anxiety Feels Like and What’s Happening in Your Body
Anxiety is often described as the body’s “fight or flight” response. It’s an ancient, natural mechanism that prepares you to deal with perceived threats. However, in today’s world, anxiety can be triggered by everyday stresses, not just life-threatening events. Your body goes into high alert, releasing adrenaline and cortisol, the stress hormones, causing your heart to race, muscles to tense, and breathing to become shallow.
This reaction is normal—it’s your body’s way of protecting you. But when this response becomes constant or disproportionate to the situation, it can be debilitating, leaving you feeling drained, disconnected, and out of control.
What if I told you that you can find your ground again, even in those moments when you feel like you’re drowning? Anxiety doesn’t have to rule your life. There are simple, effective techniques you can practice to regain your calm, reset your body and mind, shift your energy, and bring yourself back to the present moment.
Let’s take a look at how to turn that overwhelming moment into one of empowerment.
6 Techniques to Alleviate Anxiety and Find Your Ground
Before we dive into these techniques, it’s important to acknowledge that when we’re deep in anxiety, it can be difficult to remember the tools that can help us break free. The key is to recognize the early signals from your body and mind before anxiety fully takes hold. Pay attention to the first signs of overwhelm and PAUSE. In that pause, you create an opportunity to CHOOSE how to respond, rather than letting anxiety run on autopilot. The more you practice tuning into these early cues, the easier it becomes to shift your energy and regain control.
1. Deep Breathing: The Power of Your Breath
One of the quickest ways to calm your body is through deep breathing. When we’re anxious, our breath becomes shallow, making us feel more panicked. By focusing on long, deep breaths, you activate the parasympathetic nervous system, which calms the body.
Try these breathing exercises:
Regulating Breath - Inhale deeply for 4 counts, hold for 4 counts, then exhale slowly for 6 counts.
Repeat this 5 times, focusing solely on the breath as it enters and leaves your body.
Box Breathing - Inhale deeply for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat 5 times, focusing on the breath as it enters and leaves your body.
"The Sigh" - Tune into your body and notice where you feel discomfort or pain, focus on that area and breathe into it. When all the that area is filled with conscious breath, let out a big loud and over-exaggerated sigh through the mouth. It should only be 1-2 seconds long to release the exhale with the loud sigh. As you sign, let go and relax the jaw to help the body release. Repeat as much as needed.
This simple technique helps you return to a state of relaxation and reduces the physical symptoms of anxiety.
2. Grounding with the Earth: Feeling the Ground Beneath You
When anxiety pulls you out of the present moment, grounding yourself physically can help reconnect your mind to your body. One powerful way to do this is by literally touching the Earth. Hugging a tree or standing barefoot on the ground can help you feel more rooted. The energy of nature is calming and stabilizing.
Find a tree, place your hands on the trunk or wrap your arms around it, and close your eyes.
Feel the strength and solidity of the tree as you breathe deeply.
Imagine yourself drawing strength from the earth through your feet or your hands.
If you’re indoors, take a moment to place your feet flat on the floor, feeling the earth beneath you. Imagine you are a tree with deep roots, firmly planted in the ground.
3. The 5-4-3-2-1 Grounding Technique
When anxiety is overwhelming, grounding yourself in your environment can snap you back to reality. The 5-4-3-2-1 grounding technique is a simple way to do that.
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.
This exercise distracts your mind from the anxious thoughts and helps you reconnect to your surroundings.
4. Mindful Movement: Shake It Off
When anxiety builds up in your body, one of the best things you can do is release that energy through movement. Shaking or stretching your body helps to release pent-up tension.
Stand up and gently shake your arms, legs, and torso for 1-2 minutes.
You can also practice some simple stretches like reaching for the sky or doing gentle twists to loosen up your body.
This helps release stress and calms the nervous system, allowing you to feel more relaxed.
5. Cold Exposure: Reset Your Nervous System
Splashing cold water on your face, holding an ice cube, or taking a cold shower can activate the vagus nerve, signaling to your brain that it’s safe to relax. Cold exposure helps slow your heart rate, reduce panic, and bring you back to the present moment quickly.
Try This:
Run cold water over your wrists for 30 seconds.
Hold an ice cube in your hand and focus on the sensation until it melts.
If possible, take a quick cold shower or splash your face with cold water.
6. Gratitude Practice: Shift Your Focus
One of the most effective ways to stop a negative thought spiral is to shift your focus. Gratitude can transform your mindset and pull you out of anxious thoughts.
Take a few minutes to write down at least 3 things you’re grateful for—they can be big or small.
Focus on the feelings of appreciation and calm that arise as you acknowledge these positive aspects of your life.
By focusing on what’s good in the present moment, you create space for positive energy to replace anxiety.
What to Do After Calming Anxiety
Once you've calmed down from anxiety or overwhelm, it’s important to reinforce your sense of balance and well-being so you don’t slip back into stress. Here are five empowering suggestions for what you can do next:
1. Reflect & Journal
Write down what triggered your anxiety and what helped you calm down.
Express gratitude for your ability to self-regulate.
Jot down any insights about what you need to feel more grounded in the future.
2. Move Your Body Gently
Take a slow walk in nature to reconnect with your surroundings.
Stretch or do gentle yoga to release any lingering tension.
Try dancing or shaking out your body to reset your energy.
3. Hydrate & Nourish Your Body
Drink a glass of water or herbal tea to replenish your system.
Eat a light, healthy snack (such as fruit, nuts, or a smoothie) to stabilize your energy.
Avoid caffeine or sugar, which can spike stress levels again.
4. Engage in a Creative or Enjoyable Activity
Read a book, listen to music, or engage in an art project.
Do something that brings you joy, whether it’s gardening, cooking, or playing an instrument.
Connect with a hobby that makes you feel present and relaxed.
5. Connect with Someone You Trust
Call or text a friend, family member, or mentor for support or conversation.
Spend time with a pet, as animals can provide immediate emotional relief.
If needed, talk to a therapist or coach for deeper support.
Be gentle with yourself, there's a learning curve.
Anxiety may feel overwhelming in the moment, but it does not have to define you. By practicing these grounding techniques, you’re giving yourself the power to pause, reset, and reclaim your peace. Each time you choose to breathe deeply, move your body, or reconnect with the present, you are strengthening your ability to navigate stress with resilience.
Be patient with yourself. These techniques take time, and that’s okay. With each practice, you’ll feel more empowered and connected to your own strength. Remember, you are not alone, and you are capable of finding your ground, no matter how strong the waves may seem. Celebrate small wins, and trust that with practice, these moments of overwhelm will become easier to manage.
Stay grounded, breathe deeply, and trust that you’ve got this!
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