When Anxiety Rises: Grounding Techniques to Help You Find Calm Again

mental health, well-being and resilience

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When Anxiety Rises: Grounding Techniques to Help You Find Calm Again   

Simple practices I use - as a mental health professional who also experiences anxiety

  by Eugenia C. Martin, MAEd, LPT, RGC 

    As a mental health professional who has also wrestled with anxiety myself, I've come to realize something important: while we cannot always prevent anxiety from showing up, we can choose how we respond to it. Anxious thoughts may feel powerful and convincing, but they are not always the truth. I've learned that the real work is to notice these thoughts without letting them control what I do. 

    When those uneasy feelings begin to rise - and they often do - I try to give myself a small moment to pause. That brief space can change everything. In that pause, I remind myself that I still have a choice in how I respond, rather than allowing anxiety to take the lead.

    Over time, I've gathered a few grounding and coping practices that personally help me move through anxious moments. I'd like to share them here in the hope that they might also support you when anxiety shows up in your own life.

 

1. Deep Breathing: An Anchor When Anxiety Rises

One of the first things I turn to when anxiety starts building is deep breathing. I've learned that when we feel anxious, our breathing often becomes quick and shallow without us even noticing. This can make the body feel even more tense and overwhelmed. Slowing down the breath, even for a few moments, sends a signal to the body that it is safe to relax. It activates the body's natural calming system, helping both the mind and body settle.

    How I Practice: I try to sit comfortably or lie down and gently close my eyes. Then I take a slow breath in through my nose while counting to four. I hold my breath for another count of four, and then slowly exhale through my mouth for four counts. I repeat this cycle several times, focusing my attention on the rhythm of my breathing. After a few rounds, I often notice my heartbeat slowing and my thoughts becoming quieter. If I still feel unsettled, I simply continue until I begin to feel more grounded.

    A Helpful Daily Habit: I've found that practicing deep breathing regularly makes it easier to use when anxiety appears. I like to start my day with a few minutes of slow breathing to set a calm tone, and I end the day with the same practice to help my body unwind before sleep. Sometimes, I even set a reminder on my phone to pause for a short "breathing break" during the day. These small pauses can make a big difference.

 

 2. Physical Activity: Moving the Body to Calm the Mind

Another way I manage anxiety is through physical movement. I've found that when I move my body - even in simple ways - it helps release the tension that builds up inside -  a brisk walk, a short run, or a few minutes of yoga can shift my mood and clear my mind. Sometimes, I also practice radio taiso, a short series of rhythmic exercises that gently wake up the body and help me feel more energized and centered. 

Physical activity helps the body process stress more effectively. Movement can lower hormones such as adrenaline and cortisol, while also increasing endorphins - the body's natural mood boosters. Even light exercise can help release nervous energy and bring a sense of balance back to both the body and mind.

    How I Practice It: When I notice anxiety building, I try to step away for a few minutes of movement. Sometimes I take a short walk around the block, stretch, or do a few simple exercises. On other days, I do a quick round of radio taiso. The goal isn't intense exercise - it's simply to get the body moving so the mind can begin to settle.

    A Helpful Daily Habit: Over time, I've learned to treat physical activity as an essential part of my day rather than something optional. Whether it's a morning walk, a midday stretch, or a brief exercise routine, scheduling time for movement helps me stay balanced. Pairing it with something enjoyable -like listening to music or to a favorite podcast - can also make it something you look forward to. 

 

 3. Reciting Something Familiar: Gently Refocusing the Mind

When anxiety hits, my thoughts can start to race and spiral. In those moments, I've found it helpful to turn my attention to something familiar - like reciting the alphabet, spelling my name backward, or repeating a favorite poem or lyrics of my favorite song. It gives my mind something simple and familiar to focus on and helps interrupt the loop of anxious thoughts. 

    How I Practice It: I choose something simple that I already know by heart - a quote, a short poem, or even just the alphabet. I know the poem "Trees" by Joyce Kilmer, by heart and various bible verses. I slowly and deliberately recite it in my mind or sometimes out loud. Saying things in reverse makes it a bit more challenging, which requires even more concentration and helps to further distract me from anxiety.

    A Helpful Daily Habit: I like to keep a favorite quote, verses, or poem within easy reach for moments when anxiety shows up. You can also make it a habit to recite something familiar during daily tasks like brushing your teeth or commuting to work. Over time, this practice can become a reliable tool to gently bring your mind to the present and refocus your mind.

 

 4. Spotting Exercise: Coming Back to the Present 

When anxiety pulls me into "what ifs" or past worries, I find it helpful to gently bring my attention back to what's right in front of me. The spotting exercise is a simple way I do  that - it helps me reconnect with the present moment and step out of the mental spiral.

    How I Practice It: I pause and look around my surroundings, then choose a letter - like "T". from there, I try to find five things I can see that begin with that letter: a table, a tree, a tile, and so on. As I notice each one, I either say it quietly to myself or out loud. This small shift in focus helps anchor me in my environment and gives my mind a break from anxious thoughts.

    A Helpful Daily Habit: I like to use this exercise during small in-between moments - while walking somewhere, waiting for something, or taking a short break. The more I practice it, the easier it becomes to use when anxiety starts to build, helping me return to a calmer, more grounded state.

 

5. Engage Your Senses: Reconnecting with the Present Moment

Paying attention to what I can see, hear, smell, and feel helps bring me back to the present moment. Instead of getting caught up in worries, I become an observer of what is happening right now. 

    How I Practice It: I begin by noticing what I can see around me - the colors, shapes, textures, and details that I might normally overlook. Then I shift my attention to what I can hear, whether it's the sound of birds outside, distant traffic, a fan humming, or people talking nearby. Next, I focus on any scents in the air, such as freshly brewed coffee, food cooking, or the scent of flowers or air freshener. Finally, I pay attention to what I can feel - the texture of my clothing, the chair supporting me, the breeze on my skin, or the warmth of my hands. Taking a few moments to explore each sense helps me feel more grounded and connected to the present. 

    A Helpful Daily Habit: I try to practice sensory awareness during ordinary moments throughout the day. It might be while enjoying my morning coffee, taking a shower, preparing a meal, or walking outdoors. The more you practice, the more natural it will become to use this technique when anxiety arises.

 

6. Ground Yourself: Reconnecting With the Here and Now

When anxiety becomes overwhelming, I sometimes feel disconnected - from my surroundings, from my body, or even from the present moment itself. Grounding exercises help me reconnect with what is real and tangible. By focusing on simple physical sensations, I remind  myself that I am here, safe and supported in the moment, which can be soothing.

    How I Practice It: I sit or stand comfortably and place both feet firmly on the floor. Then I bring my attention to the feeling of the ground beneath me—the pressure of my feet, the stability of the surface, and the support it provides. If I am sitting, I may rest my hands on my lap, a chair, or a table and notice the texture, temperature, and weight of what I am touching. As I take a few slow breaths, I allow myself to fully experience these sensations. This simple practice helps bring my attention away from anxious thoughts and back to the present moment.

    A Helpful Daily Habit:  find grounding especially helpful at the beginning and end of the day. Taking a few moments to feel connected to my surroundings can create a sense of calm before the day begins or before I go to sleep. I also use this technique during stressful moments, such as before a meeting, while waiting for important news, or anytime I notice anxiety starting to build. The more I practice grounding, the easier it becomes to return to a place of calm and stability when I need it most.

  

7. Self-Massage: Finding Comfort through Gentle Touch

Physical touch can be incredibly soothing, and self-massage is a simple way to give yourself comfort when you’re feeling anxious. One technique I often use when feeling anxious is self-massage. There is something reassuring about the simple act of touch. It helps me slow down, reconnect with my body, and shift my attention away from racing thoughts. Even a few moments of gentle self-soothing can create a sense of calm and comfort during stressful times.

    How I Practice It: I gently rub my thumb across the palm of my opposite hand, paying close attention to the sensation of the movement and the warmth of my skin. Sometimes, I massage my temples, the back of my neck, or my shoulders—areas where I tend to hold tension. As I do this, I focus on the feeling of touch rather than the thoughts running through my mind. This simple practice helps me return my attention to the present moment and encourages my body to relax.

    A Helpful Daily Habit: I try to include a few moments of self-massage in my daily routine, especially during quiet times in the morning or before going to bed. It can also be helpful during a stressful workday or whenever anxiety begins to surface. While it may seem like a small act, taking a moment to offer yourself comfort and care can have a surprisingly calming effect on both the mind and body.

 

8. Apply Gentle Pressure: A Simple Way to Regain Focus

Applying pressure to certain points on the body, like pressing the palms together, can have a grounding effect. This technique works by giving my mind a simple, physical task to focus on, which can help distract me from anxious thoughts and can bring me back to the present moment. This small act can interrupt anxious thoughts and help me feel more grounded and in control.

    How I Practice It: One of the simplest ways is by pressing my palms together firmly, similar to a prayer position. I hold the position for a few seconds, and notice the tension and release in my hands and arms. Sometimes I also press my fingertips together, clasp my hands, or squeeze a stress ball. Rather than focusing on my worries, I focus on the feeling of pressure and the physical awareness it creates. This helps draw my attention back to the here and now.

    A Helpful Daily Habit: Use this technique for a quick reset, like during a stressful meeting or when feeling overwhelmed. It’s a simple action that we can practice anytime, anywhere. Even a few seconds of mindful pressure can help create a pause and bring a sense of calm amidst anxiety.

    

    Over time, I’ve learned that managing anxiety is not about eliminating it completely—it’s about developing healthy ways to respond when it shows up. The grounding techniques I have shared in this article have become part of my personal toolkit, helping me navigate anxious moments with greater awareness and self-compassion.

    Whether it’s taking a few deep breaths, moving your body, engaging your senses, writing down your thoughts, or practicing simple grounding exercises, each small step can help bring you back to the present moment. Not every technique will work for everyone, and that’s okay. The key is to explore these practices and discover which ones resonate most with you.

    With consistent practice, these simple habits can become reliable sources of calm during challenging times. Anxiety may still visit from time to time, but it does not have to control your day. By caring for your mind and body and using the tools available to you, you can create space for greater balance, resilience, and peace in your everyday life.

 

This article is intended for educational purposes only and should not replace professional medical, psychological, or counseling services.

 

Eugenia C. Martin (Ms. Eugene) is a Registered Guidance Counselor, Licensed Professional Teacher, wife, mother, songwriter, gardener, traveler, and home cook. Her life's lessons have come from many classrooms—the school, the counseling room, her parents' kitchen, the family garden, and the backyard shoe-making business where she first learned the values of perseverance, entrepreneurship, and community. Through her writing, she reflects on mental health, parenting, education, relationships, faith, music, gardening, and the journeys that continue to shape her understanding of people and life.