Finding Steady Ground: Grounding Techniques for Anxiety, Panic, Emotional Overwhelm, and Sleep

When anxiety spikes, emotions feel unmanageable, or your mind won’t settle enough for sleep, grounding techniques can offer an immediate way to reconnect with the present moment. Grounding doesn't solve every problem, but it does help calm the nervous system, reduce panic, and bring us back to ourselves when we feel lost in distress.

What Is Grounding?

Grounding is the practice of intentionally bringing your attention to the here and now—your body, your surroundings, and your senses. It’s especially helpful during:

Anxiety or panic attacks

Emotional dysregulation (intense mood swings or overwhelm)

Intrusive thoughts

Insomnia or racing thoughts at night

These techniques draw on the five senses and body awareness to create a sense of safety and control.

Finding Your Anchor Can Help in Anxious Situations

5 Grounding Techniques You Can Try Today

1. 5-4-3-2-1 Sensory Grounding

This classic technique helps anchor you by focusing on your environment:

5 things you can see

4 things you can feel (your clothes, the chair under you, etc.)

3 things you can hear

2 things you can smell

1 thing you can taste

Try doing this slowly, breathing deeply, and truly noticing each sensation.

2. Box Breathing (4-4-4-4)

Used by first responders and athletes alike, box breathing regulates your nervous system:

Inhale for 4 seconds

Hold for 4 seconds

Exhale for 4 seconds

Hold for 4 seconds

Repeat 4-6 cycles, imagining each step as a side of a box.

This is particularly helpful during panic or when trying to fall asleep.

3. Temperature Shift

A sudden change in body temperature can interrupt emotional flooding. Try:

Splashing cold water on your face

Holding an ice cube

Stepping outside briefly into cool air

This engages the vagus nerve and can bring down the intensity of overwhelming feelings.

4. Naming and Describing Objects

Pick an object near you and describe it in detail—color, texture, function, weight. This works well when anxious thoughts are spiraling or when you're trying to ground before bed.

5. Weighted Items or Pressure

Weighted blankets, firm hugs (from self or others), or even wrapping yourself in a blanket can activate deep pressure receptors that soothe the nervous system. This is especially beneficial for sleep difficulties or emotional dysregulation.

Using Grounding Daily

Grounding works best when practiced regularly—not just in crisis. Incorporate one or two techniques into your daily routine:

Do 5-4-3-2-1 while brushing your teeth

Use box breathing in traffic

Keep a grounding object (like a smooth stone or fidget item) in your bag or by your bedside

Over time, your brain learns to access these calming tools more naturally.

Final Thoughts

If you struggle with anxiety, intense emotions, or sleep problems, grounding is not a cure-all—but it’s a powerful tool in your mental health toolkit. The goal isn't to push emotions away, but to create just enough calm to respond thoughtfully rather than react impulsively.

Remember: being grounded doesn’t mean you’re emotionless—it means you're steady enough to ride the wave without being swept away.

If you’d like support integrating these skills check out our handout on ruminative thinking and how to get better control over it here

Warmly,

Dr. Ashley Jarvis, PsyD

Licensed Clinical Psychologist