The world is a busy place with lots of distractions and challenging experiences. This makes it very easy to feel overwhelmed regularly. Certain situations can also trigger painful memories and emotions like anxiety and depression.

Once you feel overwhelmed it can be difficult to move yourself to a better mental space without knowing how to do so. However, learning to deal with overstimulation and anxiety is a skill that you can learn and develop. With enough practice, you can quickly get yourself back on track from any negative emotional state. Know how to ground yourself under any circumstances!

Follow these strategies:

1. Hold something in your hand

If you’re feeling overwhelmed, pick up an object. The more interesting the object, the better it will work for this exercise. Nearly anything will work: A pen, a torch, a saltshaker, paper weight, even a shoe is all fine.

  • Hold the object in your hand and focus on the texture. Avoid looking at the object. Just feel it in your hand.
  • Move the object around in your hand and imagine the shape of the object as you’re feeling it. Try to form a mental picture based on what you’re feeling.
  • Describe the texture and shape to yourself aloud if you’re alone or speak under your breath if people are around. 

2. Five-Four-Three-Two-One

This is another technique that forces you to focus on your senses. But this time you’re going to use all of them.

  • Look around your environment and describe five things you can see. You can do this aloud if you like. Describe its physical appearance in detail for 10-15 seconds. Repeat this until you have described five items.
  • Now, describe four things you can feel. This can be an object in your vicinity. It can also be a physical sensation, such as the chair beneath you, the temperature of the air on your skin, or your itchy nose.
  • Next, describe three things you can hear. You might have to close your eyes and really concentrate, but you can always find at least three sounds in your environment if you try.
  • What are two things you can smell? Pick something up and smell it if necessary.
  • What one thing you can taste? What does your mouth taste like right now? Have a drink or sweet if necessary.

3. Call a trusted friend

One of the best ways to deal with feeling overwhelmed is to reach out to a friend and have a chat. You don’t want to call that friend that always seems to complain about everything. Call an encouraging friend that knows how to make you feel better.

4. Focus on your breath

Feel the air go in and out of your body. You can only think about one thing at a time. If your attention is on your breath, it can’t be on whatever is making you feel overwhelmed.

5. Distract yourself

If all else fails, distract yourself in a non-harmful way.

  • Play a quick game on your phone.
  • Read a few pages of a book. Speak the words if appropriate.
  • Watch a video of a squirrel snow skiing.
  • View photos of things, people, experiences that make you smile. Create an album.
  • Dance around the room.
  • Read aloud your favourite quotes, scriptures, or affirmations. Faith comes by hearing.
  • Do some colouring or doodling.
  • Listening to soothing music.
  • Do whatever it takes without harming yourself.
  • Avoid using food, drugs, alcohol, and tobacco as distractions.
  • Be aware of how much time you’re spending on your distractions. Set a 15- minute timer on your phone for this distraction activity.

Ideally, you’ll use these grounding techniques before your feeling of overwhelm is at a high level. Ground yourself as soon as you feel your emotions starting to head south. It’s easier to stop a moving train while it’s still moving slowly.

Practice these techniques and be patient with yourself. This is a real skill. Focusing your attention purposefully isn’t an easy skill to master, but your peace of mind is well worth the time and energy.

If you have any questions or for more information around this topic please contact me.