How to Ground Yourself When Anxiety Feels Overwhelming

What It Feels Like When Anxiety Takes Over

Simple ways to ground yourself when anxiety feels overwhelming.

It is hard to count the number of times anxiety can feel like an inconvenience in your life. Maybe you have even lost count at this point. You think you have your day figured out, your to-do list, or expectations for how the week is going to go. Then a sudden feeling takes over. A sensation begins to rise, and you may find yourself rolling your eyes or saying, “I don’t have time for this.”

Worried thoughts start hitting you as if you walked into a wall of anxiety, stopping you from moving forward in your day the way you had planned.

Sometimes, it feels easy to push through or ignore it by placing it in the back of your mind. Other times, you cannot ignore it, especially if this feeling has been building for a week or longer. Something in your body and nervous system is telling you that it cannot be dismissed as easily.

Then this wall, which suddenly feels unmovable, begins to create irritability because it is not going anywhere. And if it does not move, what then? How do you get this feeling to stop so you can move forward with your day or your week?

This is where grounding skills or strategies can be helpful to have on hand, to support you in moving through these moments around loss of control with more steadiness.

Why Grounding Helps in Moments of Anxiety

There is something about creating resources for yourself that allows your nervous system to relax and recognize that you can support yourself through these moments. That is mostly what grounding is, finding small ways to create a sense of calm and inner steadiness.

It helps build self-trust, especially in moments of anxiety where it can feel like you have lost control of your mind and body.

Grounding also helps you begin to slow down, notice the patterns that continue to show up, and understand your patterns. Over time, it can reduce the fear around these moments. Often, what your body is looking for is a sense of calm and understanding. But when what has been modeled is coping through distraction, ignoring, pushing through, or putting yourself last, your body will default to those patterns because they are familiar.

As a therapist in Torrance, CA, I remind my clients that grounding allows your body to learn that there are other ways to respond. It gives your experience a voice that may not have been fully heard before. And deeper than that, it helps you begin to reconnect with your own voice, your wants, your needs, and your ability to be present with yourself. Over time, it becomes less overwhelming to sit with your emotions.

Signs You Might Need Grounding in the Moment

It can be hard to recognize when your body and mind need a moment to ground, especially if you are used to pushing through stress or anxiety. When we begin to step away from labeling these sensations as just “normal” or something to ignore, it allows us to pay closer attention to the signs that it may be time to slow down.

Learning to notice how anxiety shows up in your body can be a first gentle step with yourself.

Some signs that you might need grounding in the moment include:

• an unexplained tension on your shoulders, chest, stomach

• overthinking, where thoughts feel difficult to stop, and it begins to be on loop

• losing track of time

• difficulty focusing or feeling present in conversations or in tasks

• doom scrolling on social media

• feeling easily annoyed or irritable over things that would not normally bother you

Being able to acknowledge these signs can help you recognize when anxiety is starting to build and when you may be reverting to old coping strategies. These are just a few common examples. Often unique to each person and how their nervous system has learned to create a sense of calm.

Simple Ways to Ground Yourself When Anxiety Feels Overwhelming

Let’s walk through some strategies that are accessible and simple to try. These are options, not expectations. The goal is to stay open and notice which ones help you feel a sense of calm. That is the intention of grounding, finding ways to create steadiness when your mind and body feel chaotic.

Some of these are strategies I introduce to my clients in anxiety therapy in Los Angeles, depending on what feels most supportive and comforting for them. It may take a few attempts to find what works best for your nervous system.

Movement can be an accessible and easy grounding practice for anxiety to help you feel more steady.

• Breathe - Slowing down your breathing can help regulate your body. This might look like placing one hand on your chest and one on your belly, stretching, following a yoga video, or listening to a guided meditation. Apps like Calm or free videos on YouTube can be helpful starting points like this one.

• Movement - Movement can help release tension and pent-up energy. This could be a walk, a run, a workout, or even dancing. Simple movements like swaying, moving your head, or playing your favorite music can be accessible ways to shift how you are feeling.

• Physical touch - This might look like giving yourself a hug, slowly tracing your fingers, wrapping yourself in a blanket, or holding something comforting. Co-regulation with a partner, friend, or loved one can also be supportive if that feels safe for you.

• Self-talk - Affirmations can be helpful when they feel genuine to you. I often invite clients to think about words or phrases that have felt comforting in the past, whether from a loved one, a show, or a personal experience. The goal is to find something that feels grounding, not activating.

To check if your body is beginning to settle, ask yourself: Is the tension still there? Do I still feel on edge or irritable? If the answer is yes, that is okay, it may mean trying a different strategy or noticing if there is a thought that is making it harder to engage in the practice.

Why Grounding Might Feel Hard at First and How to Build Grounding Into Your Daily Life

Slowing down is not always easy, especially if the opposite has been what you have learned and practiced over time. I would invite you to start by simply noticing the signs, whether that is one day a week or a few moments throughout your day.

Sometimes, it can look like naming what you are feeling, even if it is just identifying that something feels off or unfamiliar.

It is also important to practice kindness toward yourself when thoughts like “this is not working” or “what is the point” come up. These reactions are part of the process. There can be frustration and a strong desire for relief, which makes sense.

It is a lot to ask your mind and body to shift years of coping patterns in a short amount of time. It is okay if this does not feel natural or easy right away.

Starting small may feel unfamiliar, especially if you have been expected to figure things out quickly. But if you are wanting a different way of moving through your day without feeling constantly burned out, this is where that shift begins.

You might notice frustration come up. Instead of pushing it away, you can acknowledge it and remind yourself that it makes sense. The desire for relief is valid. At the same time, there is no pressure to get this “right.”

It is just you and the feeling, learning to work together.

Start small. Practice self-compassion. Take breaks. Return when you are ready.

When You Need More Support Than Grounding

Learning how to slow your body down in moments of anxiety can be something you gradually integrate into your daily life. It is a tool I often support clients with between sessions. At the same time, it is not meant to be the only solution.

You may find that you need support that goes beyond grounding strategies, routines, or awareness.

The deeper work and support can be found through therapy.

• Feeling more connected to your emotions instead of overwhelmed by them

• Understanding your patterns instead of judging yourself

• Learning to make decisions that feel aligned with who you are

• Feeling safer in your body, your relationships, and your identity

Providing a supportive space for adults navigating anxiety and uncertainty as a therapist in Torrance, CA

You Don’t Have to Manage Anxiety Alone

If you find yourself wanting additional support in learning how to ground yourself, build a sustainable routine, and create a more supportive relationship with your emotions away from pressure and expectations, therapy can be a space to do that at your own pace.

As a therapist in Torrance CA, I work with adults who are navigating uncertainty, anxiety, and the pressure to have everything figured out, while feeling overwhelmed internally. Together, we focus on helping you build awareness, feel more grounded, and develop a sense of steadiness in moments that feel unpredictable.

I also offer anxiety therapy in Los Angeles for those who may not be local to Torrance, with virtual sessions available across California.

You do not have to make sense of everything on your own.

If you are curious about starting therapy, you can schedule a free consultation to see if working together feels like the right fit. And if it is not, I am always happy to help you find a provider who better meets your needs.

Call (323) 493-6644 or book a consultation here.

Ligia Orellana, LMFT (#122659)

I’m an anxiety therapist in Los Angeles, California, certified in LGBTQ+ Affirmative Therapy and Somatic Attachment Therapy. I support first-generation BIPOC and Queer adults who feel the pressure to hold it all together in moving through self-doubt, anxiety, and relationship stress. My work creates space for deeper connection and self-trust through emotional safety and cultural understanding.

Learn more about my work in Torrance or through online therapy, explore specialties like relationship stress and people-pleasing and self-doubt, or visit my About page.