3 grounding techniques for when you are feeling overwhelmed

And breathe...

3 Grounding techniques for when you are feeling overwhelmed

“As someone who has experienced her fair share of panic attacks - even without the added burden of a global pandemic, financial worries and social isolation – I know the signs all too well. That feeling of adrenaline coursing through my body, 1000 thoughts bouncing around my head, popping in and out within milliseconds. My stomach tenses, my hands sweat, I feel sick and ‘normal’ just feels like a million miles away.” 

I know I am not alone and I know right now there are plenty of people in the same boat battling with feeling overwhelmed. Grounding is a simple but effective technique than can help you in moments of anxiety, to help refocus you, ground you in the present and return you to a calmer state. So if you can, steal yourself away for 10 minutes and have a try at some of the exercises below.


Don't underestimate the power of controlling your breathing. 

  • Practice 4-7-8 technique. Inhale to 4, hold for 7, exhale to 8.

Power of 5

Look around you. Name 5 things you can see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste. 


Take any object near to you. Describe it in detail, the colour, texture, shadows, light and shapes.

Getting help and support

If you do have ongoing feelings of anxiety it is important that you reach out for support, you are not alone, below are some great links to organisations that can help and further reading and support resources. 

NHS, Every Mind Matters.


Mind, The Mental Health Charity 


Anxiety UK