I often find myself dysregulated, having thought spirals, and need to calm down my anxious nervous system. Grounding exercises are a great way to alleviate this terrible feeling, and get your mind and body to calm down. I also find that they can even help with the symptoms of ADHD – when my mind is very restless (and I’m not the best at meditating), they slow me back down and help me to regain some focus.
1. Name the Cycle
Say to yourself:
“This is just my body reacting. My heart is fast, but I’m safe. It will pass.”
Labeling it can pull you out of the spiral.
2. Reality Check
Ask:
- Am I in immediate danger?
- Have I felt this before and come out fine?
- What else could be causing this heart rate (coffee, heat, low blood sugar)?
3. Box Breathing (Navy SEAL style)
Count to 4 for each:
- Inhale (4)
- Hold (4)
- Exhale (4)
- Hold (4)
Repeat for 1–2 minutes. Slows heart rate by calming your vagus nerve.
4. Longer Exhales
Breathe in for 4, out for 6–8. Longer exhales signal safety to your nervous system.
5. Grounding Through the 5-4-3-2-1 Technique
- 5 things you can see
- 4 you can touch
- 3 you can hear
- 2 you can smell
- 1 you can taste
This gets your mind out of the panic zone and back into the present.
6. Cold Water Trick
Splash your face with cold water or hold a cold object. Activates the “dive reflex,” which slows your heart rate. You could also hold an ice pack or something cold against your forehead and neck, or put your feet and hands in cold water.
7. Tense and Release Muscles
Go from head to toe or vice versa, squeezing each muscle group tightly for 5 seconds, then release. Helps burn off adrenaline.
8. Move your body
Stamp your feet, wave your arms, dance around. Move your body to release stress.
9. Cognitive Diffusion
Create distance from the thoughts – they are just mental events, not facts. “Im having the thought that…”. For example, instead of saying “Im going to mess this up”, say “Im having the thought that Ill mess this up”
10. Bilateral Stimulation
This is similar to EMDR (Eye Movement Desensitization and Reprocessing), and involves alternating movement on both sides of the body. For example, Alternating knee taps is where you tap your right knee with your right hand, then the left knee with your left hand, and repeat it for 30 seconds to a minute. This should be done at a moderate and steady pace.
Other examples include marching in place, crossing your arms over your chest and alternating tapping each shoulder, touch your right hand to your left knee then your left hand to your right knee,
Everyday Preventative Tips
- Stay hydrated (dehydration = faster heartbeat)
- Avoid excessive caffeine/alcohol
- Eat regularly (blood sugar dips can trigger anxiety)
- Gentle movement (walking, stretching) helps regulate your nervous system
For more detailed information, and why these sorts of techniques work, watch this video by Tracey Marks
The Thought Spiral Emergency Kit: 3 Ways to Calm Your Mind FAST
