5 Grounding Practices for When Anxiety Takes Over
If anxiety has been showing up more often lately, maybe as a racing mind, a tight chest, disrupted sleep, or a quiet sense that something just feels off, I want you to know you are not alone.
Anxiety is a natural part of the nervous system. It is your body’s way of trying to protect you. Often it is responding to something uncertain or overwhelming, even if there is no immediate danger. That is not a sign of weakness. It is a sign of sensitivity. It is your system doing its best to stay safe.
One thing I have learned over and over again, both in my work and in my own experience, is that you do not have to fight anxiety to find relief. You can meet it with compassion. You can respond to it with curiosity. Over time, those small choices can help you feel more grounded and supported in your body.
Here are five practices I often offer to clients who want steadier ways to navigate anxiety when it starts to take over.
1. Name What Is Here
Start by naming it. Gently and without judgment. Even saying something like, "This is anxiety" or "My system feels activated" can bring in a sense of clarity.
You might also say:
"My thoughts feel fast right now"
"My body is trying to stay alert"
"Something in me is feeling afraid"
Naming what is present helps create space. You are not trying to fix anything right away. You are just noticing with care.
2. Return to the Body
Anxiety often pulls us into loops of thought.
Returning to the body can bring us back into the present moment.
Try pressing your feet firmly into the floor.
Place your hands on your chest or belly.
Take one slow breath, then another.
Look around and name five things you can see.
Notice how your body responds as you pause.
You are not trying to make the anxiety disappear. You are inviting your body to notice that this moment is different from what it fears.
3. Use a Sensory Anchor
When the nervous system is overwhelmed, sensory grounding can help bring in calm.
Some examples:
Hold something warm or textured in your hands.
Smell something familiar, like lavender or citrus.
Wrap yourself in a blanket or feel the weight of a pillow across your lap.
Play soft music that helps your body exhale.
Anchors like these remind your system that it is okay to soften, even just a little.
4. Let Movement Support You
When anxiety feels stuck in the body, gentle movement can help shift the energy.
You might:
Take a slow walk around your space
Stretch your arms above your head
Open a window and breathe in fresh air
Tidy a small corner of a room
Tap your feet or sway slowly in place
These are not distractions. They are signals to your body that you are here and that you have options.
5. Ask What Would Feel Supportive Right Now
This is one of my favorite questions. It removes pressure and invites care.
Not, "What is the solution"
Not, "How do I stop this"
But, "What would feel most supportive in this moment"
Maybe it is drinking water or calling a friend.
Maybe it is resting, crying, or being outside for a few minutes.
Maybe it is giving yourself permission to do less.
There is no perfect answer. Just one small step that helps you feel a little less alone inside yourself.
A Closing Word
You are not broken for feeling anxious. You are not behind. You are not weak.
You are a human being with a body and a nervous system that is doing what it was designed to do. And that system may be working too hard because of what it has been through.
The good news is that you can learn new ways to support it. With practice. With presence. With care.
And if you would like to explore that process together, I would be honored to be part of your story.
You deserve to feel safe inside yourself again.
A Gentle Note
This post is intended for educational and supportive purposes only. It is not therapy and it does not create a therapeutic relationship. If you are experiencing significant distress, I encourage you to reach out to a licensed therapist or a local mental health provider in your area. If you need immediate help, please dial 911 or go to your nearest emergency room.