May 22, 2025
Practical grounding tools from a trauma-informed therapist in North Carolina
When you’re anxious, overwhelmed, or burned out, advice like “just breathe” or “try to relax” can feel…frustrating and sometimes, impractical.
If calming your nervous system were that simple, you would’ve done it already.
Your nervous system isn’t broken, it’s doing exactly what it was designed to do: protect you. But when you’ve spent years living in survival mode — especially from anxiety, trauma, or the pressure to perform — your system can get stuck in a stress response.
Here are 5 simple, body-based strategies to help you feel more grounded and regulated.
1. Name What You’re Feeling — Out Loud or On Paper
When your thoughts are spiraling, try slowing them down by naming what you notice. You might say:
“I’m feeling anxious right now.”
“There’s tightness in my chest and butterflies in my stomach.”
“A part of me is really overwhelmed.”
Naming what’s happening helps shift your brain from reactivity to reflection and sends the message: It’s okay to feel this.
2. Use Your Eyes to “Orient” to the Present
This grounding technique is simple but powerful. Slowly look around the room and notice:
- Colors
- Textures
- Light and shadows
- Shapes
This helps your brain register safety by reminding it that you’re not in danger right now. You’re here.
3. Press Your Feet into the Ground
When you feel anxious, your body might want to flee, fight, or freeze. Try sitting down and gently pressing your feet into the floor. Notice the sensation.
You might repeat:
“I’m grounded. I am enough”
This physical connection can bring you back into your body.
4. Soothe Through the Senses
Your five senses are direct pathways to the nervous system. Some easy, accessible options:
- Smell: essential oils, candles, citrus, or coffee grounds
- Touch: a cozy blanket, lotion on your hands, a warm mug
- Sound: your favorite song, soft music, nature sounds, humming
- Sight: step outside, soften lighting, look at nature or art
- Taste: peppermint tea, dark chocolate, a mint, or sour candy
Choose one sense and experiment with what feels calming to you.
5. Try Supportive Touch
Place a hand over your heart, or wherever feels safe. Breathe gently. You might whisper:
“I’m here. I’m safe. This will pass.”
“I’ve made it through before.”
“I’m not alone.”
Gentle touch and self-compassion activate the parasympathetic (rest-and-digest) system, helping your body return to calm.
Healing Doesn’t Mean Pushing Through
These tools aren’t about “fixing” yourself. They’re about helping your nervous system feel safe. If you’ve lived with anxiety, trauma, or burnout, your body might need time to trust safety again. That’s okay.
💬 You don’t have to do this alone.
I offer trauma-informed therapy for anxiety, PTSD, and perfectionism — using EMDR, parts work, and somatic practices to help you feel whole again.
📍 In-person therapy in Jacksonville, NC
💻 Virtual therapy available across North Carolina
