How to Get Out of Your Head: The Art of Grounding Yourself

The other day I had a booth set up at a wedding expo. I know you are all thinking why would a therapist go to a wedding expo. Well, if you think about it even the happiest moments can cause us to feel ungrounded and spinning in circles with our thoughts, rehashing a conversation, worrying about something that hasn't happened, or replaying what we "should have" said. Overthinking can feel like you're stuck in a mental loop, and stress just makes the volume louder.

When your mind won’t slow down, the most powerful thing you can do is come back to your body. That’s what grounding is all about: gently shifting your attention from your racing thoughts to the here and now.

What Is Grounding?

Grounding is a set of techniques that reconnect your body and brain to the present moment. When you're feeling overwhelmed, anxious, or detached, grounding helps regulate your nervous system and bring clarity to your thoughts.

It works because your brain can’t be in the past or future and in the present at the same time. By using your senses and your surroundings, you gently bring yourself back to safety—mentally, emotionally, and physically.

Signs You Might Need Grounding

• You feel overwhelmed or overstimulated

• Your thoughts are racing or spiraling

• You're feeling spacey, distracted, or disconnected

• You’re stuck in a loop of worry or “what ifs”

• You feel like you cannot get anything done or know what task to accomplish next

Grounding doesn’t erase the stress—but it helps calm the storm so you can respond, not react.

6 Practical Grounding Techniques That Actually Work

1. 5-4-3-2-1 Technique

A classic for a reason. Look around and name:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

2. Name What’s Real

Say out loud what you’re doing or what’s around you. Example: “I’m sitting on my couch. My feet are on the floor. I hear birds outside. I’m safe.”

3. Cold Water Reset

Splash cold water on your face, run your hands under cold water, or hold an ice cube. This activates your vagus nerve and helps “reset” your nervous system.

4. Feet on the Ground, Breath in the Body

Stand or sit tall, press your feet into the ground, and take 3 deep breaths. Feel the weight of your body supported by the earth.

5. Engage Your Senses

Light a candle, chew gum, listen to calming music, or wrap yourself in a soft blanket. Sensory experiences help anchor you.

6. Move—Even a Little

Shake out your hands, stretch, walk to another room, or sway side to side. Movement helps release the energy that gets trapped in your body during stress.

Final Thoughts

You don’t have to “fix” everything in your mind right now. Sometimes the first and most healing thing you can do is pause, breathe, and come back to this moment.

Grounding isn’t about perfection—it’s about presence. And it’s one of the kindest things you can give yourself when your thoughts feel too heavy to carry alone.

Need help managing stress and anxiety? Let’s talk.

📞 Call: 630-945-5793
📧 Email: lmurray@thewellthinking.com
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