7 ways to ground yourself when life feels overwhelming, according to psychology

1) Deep breathing

Breathing might seem like the most natural thing in the world. After all, we do it without even thinking. But did you know that the way we breathe can have a significant impact on our mental state?

When life feels overwhelming, our breathing can become shallow and rapid, which can make us feel even more anxious. This is where deep breathing comes in.

Deep breathing is a simple yet effective technique that can help us to ground ourselves. It’s all about taking slow, deep breaths, filling our lungs completely and then exhaling slowly.

This isn’t just about giving your body more oxygen. It’s about sending a signal to your brain to calm down and relax.

It might seem too simple to be effective, but countless studies have shown that deep breathing can help reduce stress and anxiety.

So next time you’re feeling overwhelmed, take a moment to focus on your breath. You might be surprised at how much it helps.

2) Grounding exercises

I remember a time when I was caught in a stressful situation at work. Deadlines were piling up and it felt like everyone needed something from me. I was overwhelmed and couldn’t think straight.

That’s when I turned to grounding exercises.

Grounding exercises are techniques that help you refocus on the here and now, pulling you out of the whirlwind of stressful thoughts. One of my favorites is the “5-4-3-2-1” technique.

You start by acknowledging five things you can see around you, then four things you can touch, three things you can hear, two things you can smell, and finally one thing you can taste.

It might sound silly, but actively focusing on my senses pulled my attention away from my stress and helped me feel more present and less overwhelmed.

There are so many other types of grounding exercises out there that you can use. Here are some of them: 

• Recite something — a poem, a song, a book passage you know by heart. Recite it quietly to yourself or in your head.
• Describe a common task you can do very well, like making a sandwich or riding a bike. Go through the process step-by-step, as if you’re giving someone else how-to instructions.
• Move your body. March in place or do jumping jacks. 
• Pick up or touch items near you.

So next time stress is taking over, try a grounding exercise. It does wonders for you getting you anchored back to the present and on solid ground. This leads me to the next point…

3) Mindfulness

When life feels like it’s spinning out of control, our minds often race with a whirlwind of thoughts about the past and the future. It’s easy to get stuck in this cycle, but there’s a way to break free: mindfulness.

Mindfulness is all about being fully engaged in the present moment. It’s about experiencing what’s happening right now, without judgment or distraction.

It’s a scientifically-proven technique that can help reduce stress and anxiety, increase focus, and improve overall well-being.

In my book, “The Art of Mindfulness: A Practical Guide to Living in the Moment“, I delve into this practice in detail, providing practical tips and exercises to help you incorporate mindfulness into your daily life.

By taking just a few moments each day to practice mindfulness, you can ground yourself in the present and find peace amidst the chaos. So why not give it a try? You may be surprised at the difference it can make.

4) Physical exercise

One of the best ways to alleviate stress and ground yourself is through physical exercise. There was a time when my overwhelming schedule left me feeling constantly on edge. I felt like I was losing control, and it was affecting both my personal and professional life.

I decided to start running every morning. It was tough at first – getting up before dawn, lacing up my shoes, and hitting the pavement when all I wanted to do was crawl back into bed. But after a couple of weeks, I began to notice a change.

The physical effort from running seemed to clear my mind, providing a sense of calm that lasted throughout the day. The act of focusing on my breath and the rhythm of my footsteps helped ground me in the present moment.

Exercise, whether it’s running, yoga, or just a walk around the block, can be a powerful tool for grounding yourself. It’s not just good for your body; it’s good for your mind too.

5) Embrace the overwhelm

This might sound counter-intuitive, but sometimes the best way to ground yourself when life feels overwhelming is to simply embrace the feeling.

Often, we spend so much energy trying to escape or avoid feelings of overwhelm that we end up making things worse. We try to distract ourselves, to push the feelings away, but they just keep coming back.

Instead, try acknowledging the overwhelm. Allow yourself to feel it fully, without judgment or resistance. You might find that once you stop fighting it, the feeling starts to lose its power.

This doesn’t mean you have to enjoy feeling overwhelmed. It’s about accepting that it’s a normal part of life and that it’s okay to not be okay sometimes.

So next time you’re feeling overwhelmed, try embracing it. You might find that it’s not as scary as you thought.

6) Self-care rituals

Self-care is often touted as a way to pamper yourself with bubble baths and spa days. While those can be fantastic, self-care can also be about simple, everyday rituals that help ground you when life feels overwhelming.

It could be something as simple as making a cup of tea in the morning, taking a few minutes to meditate, or even just taking a moment to step outside and feel the sun on your face.

These small acts of self-care aren’t just about relaxation. They’re about setting aside time for yourself, creating a routine that provides stability and grounding amidst the chaos of life.

So consider incorporating some self-care rituals into your day. They might seem small, but they can have a big impact on your overall well-being.

7) Seek professional help

Lastly, it’s important to know that if feelings of overwhelm persist and start to interfere with your daily life, it’s okay to seek professional help.

Therapists and psychologists are trained professionals who can provide you with tools and techniques to manage overwhelm and stress. They can help you navigate through your feelings and find a path towards peace and balance.

There’s no shame in reaching out for support; taking care of your mental health is one of the most important things you can do.

The essence: It’s about embracing the present

At the core of grounding yourself when life feels overwhelming is the concept of embracing the present moment.

Life can often feel like a fast-paced race where we’re constantly chasing after the next thing. We get so caught up in our worries, plans, and anxieties about the future that we forget to live in the now.

But remember, it’s in the present moment where life actually happens.

In my book, “The Art of Mindfulness: A Practical Guide to Living in the Moment“, I delve deeper into this concept and offer practical exercises to help you stay grounded in the here and now.

Whether it’s through deep breathing, physical exercise, or simply making time for a cup of tea, grounding yourself is about reclaiming your power over your own life.

So next time life feels overwhelming, take a step back. Breathe. Embrace the present moment. And don’t be afraid to ask for help when you need it.

Life can be overwhelming, but it can also be incredibly beautiful when we take the time to truly experience it — one moment at a time.