Counseling with Cassiann

Come back to your senses when your thoughts feel loud.

Grounding techniques can be incredibly effective for managing anxiety, stress, and racing thoughts. Grounding simply means bringing your awareness back into the present moment—through your five senses: sight, sound, smell, taste, and touch.

When your mind feels messy and silence seems far away, it can be hard to know what to do next. These grounding strategies are designed to help you reconnect with your body and regain a sense of calm and control.

• The 5-4-3-2-1 Grounding Technique
  • Pause and gently focus on your surroundings. Take a deep breath in through your nose (count to three) and exhale slowly through your mouth (count to three).
    Then name:

Let this bring you into your body and into this moment.

• Wash Your Hands (Mindfully)
  Use warm or cool water, or alternate temperatures if you like.
  Notice the texture of the soap, the feel of the water, the scent.
  (Just be careful not to burn yourself!)
• Dance It Out
  You don’t need music, but it helps. Turn on a favorite song or move in silence. Let your body shake off the tension.
• Breathe Deeply and Slowly
  • Inhale through your nose (1–2–3), exhale through your mouth (1–2–3–4–5).
    Focus on extending the exhale—that’s where your nervous system resets.
• Mindful Eating
  • Eat a small snack with full attention. Use all your senses:
    • What does it look like?
    • What does it sound like when you bite it?
    • What does it feel like in your hand or mouth?
    • Smell it. Taste it. Slow down.
  • You might be surprised how much more enjoyable eating becomes.
• Drink Something Warm
  Tea, coffee, cocoa, or just warm water with lemon. Feel the warmth move through your body.
• Spend Time With an Animal—or in Nature
  • Pet your dog or cat. Watch the wind move through trees. Listen to birds.
  • Let yourself be still in the presence of something that doesn’t rush you.
• Make a List
  Any kind of list. Things you love. Things that are stressing you out. Things you want to try. You can write it down, or just say it out loud.
• Do a Scribble Drawing
  • Scribble randomly on a blank page.
  • Rotate the paper until you see something interesting.
  • Add colors, shapes, or patterns.
    Let it become your own little masterpiece.
• Visualize Your Safe Place
  Close your eyes, take a breath. Imagine a place where you feel completely safe, calm, and at peace. You can return here anytime you need to, just by breathing and remembering.

You Are Not Alone

If you’re struggling with anxiety or stress, know that you don’t have to figure it out alone. These techniques are just a starting point. Whether you turn to friends, family, or a mental health professional, support is always within reach.

You deserve peace and it’s okay to ask for help getting there.