Wellbeing Hub

Finding Your Feet Again: Grounding Techniques for When Life Feels Too Much

There are times when life feels overwhelming. Our thoughts race, our bodies tighten, and the ground beneath us seems to shift. In those moments, it can be difficult to feel present or safe.

Grounding techniques are simple yet powerful tools that help bring you back to the here and now. They work by reconnecting you with your body and senses, offering a way to steady yourself when emotions or thoughts feel out of control.

At Hammock Counselling, we often teach grounding as part of therapy. It’s a practical way to calm the nervous system and regain stability, especially during periods of anxiety, stress, or emotional overwhelm.

Why Grounding Matters

When we’re stressed or anxious, our bodies enter a state of high alert. This “fight, flight or freeze” response is a survival mechanism — but when it’s activated too often, it can leave us feeling tense, scattered, or detached from ourselves.

Grounding techniques help to interrupt this process. By focusing attention on the present moment — what we can see, hear, touch, and feel — grounding draws the mind away from distressing thoughts and reorients it to safety in the here and now.

Research suggests that grounding can help reduce anxiety and intrusive thoughts by shifting focus to sensory experience and activating the body’s relaxation response (1, 2).

People often use grounding when they:

Feel panic or anxiety building (3)
Experience flashbacks or racing thoughts (4)
Notice themselves “checking out” or feeling numb (5)
Need to calm down after a distressing event (6)

Six Grounding Techniques to Try

1. The 5-4-3-2-1 Technique

One of the most well-known grounding practices, this technique engages the senses to bring attention to your surroundings:

Name five things you can see
Four things you can touch
Three things you can hear
Two things you can smell
One thing you can taste

It’s discreet, quick, and can be used almost anywhere.

2. Deep Breathing

Slow, steady breathing can regulate your body’s stress response. Try this simple pattern:

Inhale gently through your nose for four counts
Hold for one or two counts
Exhale slowly through your mouth for six counts

This helps activate the parasympathetic nervous system — the body’s natural “rest and restore” mode (7).

3. Grounding Through Touch

Pick up an object near you — perhaps a smooth stone, a mug, or a piece of fabric. Notice its temperature, weight, and texture. Focusing on how something feels in your hands can help reconnect you to the physical world when your thoughts feel scattered (8).

4. Movement as Grounding

Gentle movement can also help you feel anchored. Try walking slowly, paying attention to each step and the sensation of your feet pressing into the ground. If you can, go outside — nature enhances the calming effect (9).

5. Grounding Statements

Simple phrases can help bring reassurance. Try quietly repeating one that resonates:

“I’m safe right now.”
“This feeling will pass.”
“I can handle this moment.”

Repeating grounding statements reminds both body and mind that you are here, and you are safe (10).

6. The Power of Nature

Spending even a few minutes outdoors can help regulate the nervous system. Notice the sound of birds, the air on your skin, or the colour of the sky. Research shows that time in nature lowers blood pressure and reduces stress (11).

Making Grounding a Habit

Grounding is most effective when it becomes part of daily life, not just a tool for moments of crisis. Practising regularly can make it easier to access calm when you need it most.

A few ways to integrate grounding into your routine:

Use one or two techniques each morning or evening
Pair grounding with everyday activities like making tea or walking the dog
Keep a short list of your preferred methods in your phone or notebook
Approach grounding with patience — it’s about noticing, not perfection

Over time, these small practices can help build emotional resilience and a steadier sense of self.

When Grounding Isn’t Enough

Grounding techniques can steady you in the moment — but sometimes, deeper support is needed. If anxiety, panic, or emotional overwhelm are affecting your daily life, counselling can help you explore what lies beneath those feelings and find long-term ways to manage them.

At Hammock Counselling, we believe emotional support should be accessible and affordable. We offer online counselling sessions for £30 each, providing a safe, professional space to help you find calm and clarity.

Our therapists can help you: