Sarah Murcko

Anxiety is one of those cruel but common experiences, especially for women juggling multiple roles and responsibilities. I’ve seen it show up as racing thoughts, tight chests, restless energy, or a general sense that something just isn’t right. The good news? You’re not alone, and there are real tools that can help.

One powerful set of tools I often recommend to clients is the use of grounding techniques. Grounding helps recalibrate your nervous system by anchoring your mind and body in the present moment. When anxiety kicks in, your body goes into fight-or-flight mode, flooding your system with stress signals. Grounding helps interrupt that cycle, reminding your brain that you’re safe and guiding your body back to a place of calm.

Here are some simple but effective grounding exercises to try:

🖐️ 5-4-3-2-1 Sensory Check-In

This classic grounding technique helps redirect your attention to your environment.

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

Slowly work your way through each one. It may feel small, but it brings your brain out of the anxious “what if” and into the here and now.

🧘‍♀️ Breath Work with Intention

Try a simple breathing pattern: inhale for 5 seconds, exhale for 4 seconds.
Focus on how the air feels entering and leaving your body.
You can guide yourself, use an app, or even record your own calming voice for playback.

👣 Go Barefoot in Nature

Yes, really! Walking barefoot on grass, sand, or even cool tile can help ground you physically and emotionally. This physical connection to the earth has been shown to calm the nervous system and reduce stress.

🧊 Cold Sensation Reset

Splash cold water on your face or hold an ice cube in your hand for 30 seconds.
The shock to your system helps snap your body out of panic mode and brings your focus back to the physical present.

✍️ Grounding Through Writing

Grab a notebook and write whatever comes to mind—your thoughts, worries, sensations, or surroundings. Putting pen to paper can externalize the storm in your head and create some mental distance.

These tools might seem simple, but they’re powerful when practiced consistently. Grounding won’t erase anxiety—but it does give you control back when things start to spiral.

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Want to dive deeper into understanding your anxiety and building a personalized plan to manage it?
My Overcoming Anxiety Workbook is filled with practical tools, reflective prompts, and step-by-step strategies to help you explore your triggers, identify your core emotional patterns, and learn how to support yourself when anxiety shows up.

💛 Available now on Etsy. Healing doesn’t happen all at once, but it can start today.