3 Small Ways I Ground Myself (That Actually Work)

Between work, notifications, and trying to keep up with everything and everyone, it’s no wonder I sometimes feel like I’m floating outside of my own body. That’s what anxiety, burnout, and stress do – they pull you out of the now and toss you into a loop of overthinking and overstimulation.

Over time, I realized that I don’t need some grand wellness routine to come back to grounding myself. I just need small, daily check-ins that remind me I’m human and I’m here.

Here are 3 grounding practices I swear by to ground yourself:

This one has saved me from more spirals than I can count. It’s quick, no one has to know you’re doing it, and it brings you right back into the now:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

It forces your brain to focus on your senses, instead of your stress. I’ll do this in the car, in the shower, or even while fake-smiling through a conversation that’s draining me.

I started taking “barefoot breaks” a few times a week – stepping outside, shoes off, phone down, even if it’s just for 3 minutes. It’s not just an aesthetic Pinterest habit – there’s real science behind grounding (also called “earthing”), and it can lower inflammation and cortisol levels.

For me, it’s not about the benefits as much as the reminder: you are here, alive, and connected. Bonus: if you water your plants or sip coffee while doing this, you’re basically a wellness goddess.

When I feel like I’m spiraling – especially emotionally – I’ve started saying things out loud like:

• “I am safe.”
• “This is a thought, not a fact.”
• “Right now, I’m sitting at my desk. I’m okay.”

Saying it out loud makes it real. It cuts through the noise in my head and brings me back into my body. It’s awkward at first, but weirdly powerful. I’ve even whispered it to myself in grocery store aisles. Zero shame.

Because they’re quick. They don’t rely on perfect timing, expensive tools, or a 30-minute routine. They’re rooted in the present moment-which is exactly where I need to be when I’m anxious or disconnected.

If you’re looking for small ways to feel like yourself again, start here. These habits aren’t magic, but they’re consistent – and consistency is what calms the chaos.

Check out my favorite spring self-growth guide or

Explore my Pinterest for daily grounding reminders!