Feeling Overwhelmed? Try These 5 Easy Grounding Rituals for Instant Calm

Anxiety got you spiraling? I feel you. Life moves fast, and whether you're deep in a project deadline, chasing your creative dreams, or juggling life as a super-parent, it’s easy to feel like you're floating (or drowning). But don’t worry—I got you.

Grab a warm drink, get cozy, and let’s dive into these 5 easy grounding rituals for instant calm and practices that fit your vibe.

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1. The 5-4-3-2-1 Grounding Method (for the Overthinkers & Go-Getters)

Why It Works as an Easy Grounding Ritual

For the busy bees who need a quick reset between meetings, or the overthinkers who get lost in their heads, this method is a lifesaver. It’s a simple, science-backed way to get out of your mind and into your body.

How to Do It

1. Name 5 things you can see (your laptop, the candle on your desk, the cute plant you keep forgetting to water)

2. Notice 4 things you can touch (your sweater, the smoothness of your coffee mug, your hair)

3. Tune into 3 things you can hear (lo-fi beats, your breath, birds outside)

4. Recognize 2 things you can smell (fresh coffee, lavender hand lotion)

5. Acknowledge 1 thing you can taste (that honey latte you need every morning).
   

This one is perfect when you need a quick, sneaky way to re-center—whether you're at work, in the car, or just zoning out.

New Moon Wellness Tip:

You can also use 1 color to point out visually AKA having a color focus. Stay present and look for a color in your room or outdoors.

2. Earthing: Get Those Toes in the Grass

Why It Works

Walking barefoot on the earth (a.k.a. earthing) helps reduce stress, regulate emotions, and improve sleep. Mother Earth’s energy? She’s got your back. I have a whole post about the benefits of grounding and how it can HEAL wounds, but this is exactly why earthing made my top 5 easy grounding rituals list.

How to Do It

1. Step outside (a backyard, park, or your favorite trail—whatever works!).

2. Ditch the shoes and let your feet connect with the earth.

3. Close your eyes, breathe deep, and imagine roots growing from your soles deep into the ground.

4. Stay here for at least 5-10 minutes. Bonus points if you do a little stretch or sway while you’re at it.

3. Deep Belly Breathing (Because We Forget to Breathe, Bestie)

Why It Works

Deep belly breathing calms your parasympathetic nervous system, helps with those jittery nerves, and tells your body, "Hey, we’re safe."

How to Do It

1. Sit or lie down somewhere comfy.

2. Place one hand on your belly, the other on your chest.

3. Inhale through your nose, filling your belly with air (not your chest—big belly breaths, babe!).

4. Hold for a moment, then slowly exhale through your mouth.

5. Repeat for a few minutes until you feel yourself softening.
   

This is the ultimate reset button when life is getting too loud.

4. Visualization: Your Safe Space in Your Mind

Why It Works

Got an active imagination? Let’s use it to your advantage. This one’s especially powerful for my creatives—your mind already paints beautiful pictures, so let’s create a mental sanctuary.

How to Do It

1. Close your eyes and take a deep breath.

2. Imagine your favorite calming place—a cozy cabin in the woods, a sunlit beach, a dreamy meadow with wildflowers.

3. Engage all your senses: What do you see? Hear? Smell? Feel?

4. Stay in this space for a few minutes, letting yourself be there fully.

It’s a mini-vacation without leaving your couch.

5. Putting Words to Your Emotions

Why It Works

For my wordsmiths, journaling is a beautiful way to see how you feel visually. Start by writing about your day, or use these journal prompts for anxiety relief (my therapist approved of them!).

Release that trapped energy and write!

Writing can be cathartic when you can make it an exercise of releasing the stress of the day, week, or month.

Let’s Keep It Grounded

Grounding is about coming home to yourself. Whether through touch, breath, or nature, there’s a practice here for everyone—no matter how hectic life gets. Play around, find what resonates, and let these rituals be your little love notes to yourself.

Watch my 5 Grounding Practices for Instant Calm video on YouTube.

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