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 hard to feel present or safe.

Grounding techniques are simple yet powerful tools that help you reconnect with your body and senses. They bring your attention back to the present, steadying you 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 restore calm and stability — especially during periods of anxiety, stress, or emotional overwhelm.

Why Grounding Matters

When we’re anxious or under stress, the body’s natural “fight, flight, or freeze” response can leave us feeling tense, scattered, or detached. Grounding interrupts this cycle. By focusing on what you can see, hear, or feel, you shift attention away from distressing thoughts and remind your body it’s safe in the present moment.

Research shows grounding can help reduce anxiety and intrusive thoughts by 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
Notice themselves “checking out” or feeling numb
Need to recover after a distressing event

Six Grounding Techniques to Try

1. The 5-4-3-2-1 Technique
A classic grounding practice that engages all five senses:
Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
It’s quick, discreet, and works almost anywhere.

2. Deep Breathing
Slow, steady breathing helps regulate your body’s stress response. Try this simple rhythm:
Inhale gently through your nose for four counts, hold for one or two, then exhale slowly through your mouth for six counts.
This activates the parasympathetic nervous system — your body’s natural “rest and restore” mode (4).

3. Grounding Through Touch
Pick up an object nearby — a mug, a smooth stone, or a piece of fabric. Notice its temperature, texture, and weight. Paying attention to these sensations can help you reconnect with the physical world when your mind feels scattered (1).

4. Movement as Grounding
Gentle movement can anchor you in your body. Try walking slowly, focusing on each step and how your feet connect with the ground. If you can, step outside — being in nature often enhances the calming effect (5).

5. Grounding Statements
Simple, reassuring phrases can help you feel safe in the moment. Try repeating one that resonates:
“I’m safe right now.”
“This feeling will pass.”
“I can handle this moment.”
These affirmations help the body and mind reconnect to safety and control.

6. The Power of Nature
Spending even a few minutes outdoors can ease tension and calm the nervous system. Notice the sound of birds, the feel of the air, or the colour of the sky. Studies show that time in nature can lower blood pressure and reduce stress (5).

Making Grounding Part of Daily Life

Grounding works best when it becomes a regular practice, not just something you turn to in crisis. Try integrating it into your day by:

Using one or two techniques each morning or evening
Pairing grounding with simple routines like making tea or walking the dog
Keeping a short list of your favourite methods on your phone or notebook

Think of it as a habit of noticing — not perfection. Over time, these small moments of presence can help build resilience and a steadier sense of self.

When Grounding Isn’t Enough

Grounding can help you find calm 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’s beneath those feelings and develop long-term ways to manage them.

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

Our therapists can help you: