How to Manage Your Stress and Anxiety – Part 3

Grounding: Exercises to Calm Your Mind and Reconnect with Yourself

Hello everyone,


Thank you so much for visiting.

February is coming to an end. I can feel spring slowly approaching through the changing color of the sunlight and the scent in the air.

Lately, with so much happening in the world, feelings of uncertainty and unease may be showing up—sometimes as fear, sometimes as anxiety. I notice it in myself too.

When things around us feel unpredictable, it can be helpful to come back to the present moment—to find a sense of steadiness within ourselves. Grounding is a simple yet powerful way to do this.

Today, I’d like to introduce “Grounding”—a practice that can be helpful during such times.

In the previous article, I talked about how paying attention to your five senses can help you “connect with yourself in the present moment.” This time, I’ll share how grounding exercises can calm your nervous system and help ease anxiety, overwhelm, racing thoughts, and self-criticism.

What is Grounding?

Have you ever found your mind racing, overwhelmed by the busyness and stress of daily life?

Grounding is a simple way to bring your awareness back to the present moment, helping you calm your mind and body.
When you feel anxious or stressed, shifting your attention to your breath or bodily sensations can help you return to a calmer, more settled state.

Grounding and the Nervous System: A Polyvagal Perspective

(For more details, please check out Part 1)

Our nervous system plays a crucial role in how we respond to stress and anxiety. According to Polyvagal Theory, our body mainly operates in two states:

1. Sympathetic Nervous System State:

Often referred to as “anxiety mode,” where you feel tense, on edge, and ready for action.

2. Ventral Vagal State:

The “calm and connected mode,” where you feel safe, settled, and able to focus on the present moment.

When we experience stress, our body tends to shift into the sympathetic state. This can lead to racing thoughts, feelings of anxiety and overwhelm, and self-criticism.

Grounding exercises help guide the nervous system from this heightened state back to a calmer one by bringing awareness to the body and the present moment.

It might sound a bit complicated, but the key is simply to become familiar with how your body feels when you are calm.

A Simple Grounding Exercise to Calm Your Mind

Here’s a simple grounding exercise you can try to calm your nervous system:

1. Position:

• Place both feet firmly on the floor.

2. Awareness:

• Notice the weight of your body.

• Feel the floor beneath your feet, the support of the chair you’re sitting on, and the gentle rise and fall of your breath.

3. Imagery:

• Imagine your breath flowing slowly like a wave—rising from your feet to the top of your head and flowing back down again.

Start with just one minute if that feels right for you. Gradually continue at your own pace without pushing yourself.

With regular practice, you may find that your mind calms and you feel more connected to yourself.

I often practice this grounding exercise between sessions. This grounding practice helps me ground myself and be fully present for the next session.
It’s also a helpful way to pause and refocus whenever you need it during the day.

When It Feels Difficult…

It’s completely normal if your attention drifts during the exercise or if feelings of tension and anxiety arise. Our minds naturally wander.

If you find it hard to settle or feel even more anxious, try gently acknowledging your feelings:

• “Oh, I notice some anxiety coming up.”

• “Maybe I’m not feeling so calm today. That’s okay.”

After noticing these feelings, if you feel ready, bring your awareness back to the sensation of your feet on the ground or your body supported by the chair.
Try to feel that you are here, in this moment.

It’s perfectly okay if your focus comes and goes. You can stop anytime—go at your own pace.

Looking Ahead: Part 4 – Coming Soon!

The next post, Part 4, will be the final part of this series.
We’ll explore exercises that help you deepen your connection with bodily sensations by tapping into the resources you already have within you.

By combining what we’ve explored so far, I believe you’ll be able to experience a deeper sense of calm and connection.

Stay tuned!