Navigating Overwhelm: Grounding Techniques for Stressful Moments

Written By Yosra Matar

​Feeling overwhelmed is something we all experience from time to time, and for some, it may be a particularly familiar sensation. Overwhelm can manifest as racing thoughts, low energy, difficulty focusing, or physical tension. Individuals who experience anxiety or have a history of trauma may find themselves feeling overwhelmed more often due to a naturally narrower window of tolerance.

The good news is that you don’t have to remain stuck in these feelings. Grounding techniques offer a simple and accessible way to regain a sense of calm and control during stressful moments.

What Are Grounding Techniques?

Grounding techniques are strategies designed to anchor you in the present moment, helping to reduce intense emotions and calm both the body and mind. During overwhelming moments, your brain may enter a dysregulated state, such as fight, flight, or freeze. Grounding practices help interrupt this cycle, bringing your focus back to the here and now.

These techniques are particularly effective when paired with mindfulness and somatic practices, which emphasize the connection between your body and emotions.

Quick Grounding Techniques to Try When Overwhelmed

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

This is a popular sensory-based grounding technique that helps bring focus to the present and encourage a connection with our five senses.

To practice:

● Notice 5 things you can see

● Identify 4 things you can touch

● Listen for 3 things you can hear

● Bring attention to 2 things you can smell

● Acknowledge 1 thing you can taste

Practicing this method helps to engage your senses, interrupting spiraling thoughts while providing a sense of grounding into the present.

2. Box Breathing

Box breathing is a simple breathing technique that can help to slow down and calm the nervous system.

To practice:

● Inhale for a count of 4

● Hold your breath for a count of 4

● Exhale slowly for a count of 4

● Pause and hold your breath for a count of 4

Repeat this cycle a few times to slow your heart rate and bring your body to a more calm state.

3. Name It to Tame It

When you’re feeling overwhelmed, try to name your emotions aloud or in your head.

For example:

● “I’m feeling anxious because I have too much on my plate”

● “I’m feeling frustrated because things aren’t going as planned”

Naming your emotions can help to reduce their intensity by allowing your brain to process them more clearly.

4. Mindful Observation

Pick an object around you and describe it in as much detail as possible. Focus on its colours, textures, shapes, and size. This practice can shift your attention away from your head and onto something neutral and calming.

5. Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation involves tensing then releasing different muscle groups in your body to reduce physical tension and promote relaxation.

To practice:

● Find a comfortable position sitting or lying down.

● Start at your feet, tensing the muscles in your toes and holding for 5-10 seconds. Slowly release the tension, noticing the difference between tension and relaxation.

● Gradually move upwards through your body— legs, stomach, back, arms, hands, shoulders, and face— tensing and releasing each area while paying attention to how your muscles feel as they relax.

By deliberately relaxing your muscles, PMR reduces tension often caused by stress or anxiety.

Why Grounding Techniques Work

When you feeloverwhelmed, your nervous system is likely in overdrive. Think of it like a circuit breaker— if too much power is being used at once, it shuts off to prevent further harm. Grounding techniques help regulate this response by signaling to your brain and body that you are safe.

With regular practice, these techniques can expand your window of tolerance, making it easier to handle stress without becoming completely overwhelmed.

Finding the Right Grounding Techniques for You

Not every grounding technique will resonate with everyone, and that’s okay. Experimenting with different approaches can help you discover what works best for you. Keeping track of these techniques— whether on your phone or in a journal— can make it easier to reference them when needed.

It’s also important to practice grounding techniques regularly, even when you’re not feeling overwhelmed. Think of it as exercising a muscle: the more you practice, the easier it becomes to use these tools effectively during moments of stress.

Building a Grounding Practice

Remember that feeling overwhelmed doesn’t mean that you are failing— it’s an opportunity to pause and care for yourself. Grounding techniques are simple yet powerful tools that help you regain control and find calm in your body and mind.

If you’re finding it difficult to navigate overwhelm or want to explore more tailored strategies, therapy can be a valuable resource. A therapist can work with you to build a personalized toolkit, equipping you to manage life’s challenges with greater confidence and resilience.