For when everything feels too much, ground yourself in your senses...
Anxiety doesn’t always show up when life is quiet. Some of my most anxious moments happen at the most inconvenient times, like during the workday. While my anxiety often makes me want to step away, lie down, or fully reset, it’s not always an option.
During those times, I try to “anchor” myself to the five senses. Nothing overly complex or obvious to the external eye, but subtle movements and simple internal cues to create a safe space for myself mentally while staying present in the moment.
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sight
One of the simplest ways I ground myself is by narrowing my focus to a single, ordinary thing in front of me. It doesn’t have to be inherently grounding, just something familiar.
At the office, I have flameless candles that create a soft glow, or I’ll follow the slow and steady movement of a clock hand. I’m just giving my mind something steady to rest on for a few moments when I feel I need to.
smell
There are scents that are known to be stress-relieving — such as lavender or eucalyptus. While there’s no one right scent to use, these are good aromatherapy options to try if you’re unsure.
I personally have always liked cucumber or mint because they can be very gentle if you’re sensitive to smells like me.
sound
Soft, continuous sound can help quiet mental noise and also create a sense of internal stability.
If I’m not in a meeting, I almost always have my headphones in to listen to soothing lofi, white noise, or just a song that is personally calming to me.
If music isn’t an option for you, there are desk-sized sound tools that can be played low enough to not cause distraction.
taste
Taste isn’t always the first sense people think of when it comes to grounding during anxiety or stress, but it can still be a helpful option.
For me, mint chewing gum or something like Tic-Tacs has always felt soothing. The flavor is noticeable without being overwhelming, and it’s easy to keep something like that nearby during the day.
If you have a bit more flexibility, making a warm drink — like chamomile tea — can also be an easy way to decompress while you work.
touch
Touch can be grounding because it creates a sense of physical presence and stability.
Sometimes this looks like lightly tapping against a surface, or rolling my fingers across something. Other times, I’ll place my fingers on the pulse point of my wrist and focus on the sensation there.
When it’s accessible — like you’re sitting at a desk — wrapping a weighted blanket around your shoulders can feel like a gentle hug, soft reassurance, and just what you need to get through the day.
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Over time, grounding through the senses has become less about doing something specific and more about noticing what’s available in the moment.
This is simply how I think about grounding when stopping completely isn’t possible — quiet, sensory, and easy to integrate into the day as it’s already unfolding.
One Deep Breath 