Grounding techniques for busy, anxious adults

Anxiety doesn’t wait for a convenient time. It can show up during meetings, on the commute home, or when you’re finally trying to relax. If you’re someone who’s often in their head, overwhelmed by thoughts, or just feeling emotionally exhausted, grounding techniques may offer the relief you’re looking for.

This guide explores how to ground yourself throughout the week, with quick techniques for the workday, calming practices for evenings, and deeper grounding exercises for weekends. Wherever you're at, there's something here to help you reconnect with the present moment.

What does it mean to feel grounded?

To feel grounded is to feel calm, steady, and connected to your surroundings. It means being mentally and physically present, rather than caught up in racing thoughts or consumed by constant stress. You’re in your body and in the moment, not spiralling into the past or worrying about the future.

When anxiety is high, it’s easy to feel like you’re in survival mode and just trying to make it through the day. Grounding doesn’t eliminate stress, but it helps you step out of that survival state. It gives you the tools to pause, slow down, and respond with clarity. When you're grounded, you're more in control of your emotions and more connected to what truly matters to you.

Why grounding techniques matter

Grounding techniques help settle or even prevent internal storms. They work by bringing your attention to the present moment, usually through your senses or body.

Over time, practising grounding can help:

• lower baseline anxiety levels

• improve emotional regulation

• make everyday stress feel more manageable

You don’t need to wait for a crisis to ground yourself. Regular grounding can be a preventative tool, helping you stay resilient even when life gets busy or unpredictable.

How to ground yourself during the workday

For many adults, work is where anxiety builds the fastest. Deadlines, meetings, and long to-do lists can make your brain feel like it’s stuck on high speed. But you don’t need a quiet room or meditation cushion to ground yourself. Even a minute or two of intention can help you pause and reset.

1. Try the 5-4-3-2-1 technique

This classic grounding exercise uses your five senses to anchor you. It’s especially effective when your thoughts are spiralling or you feel overwhelmed.

Simply name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This process helps shift your attention away from anxiety and into the physical world around you.

2. Do a seated body check-in

Sit up straight and gently bring awareness to your body. Start at your feet and slowly move your focus upwards. Notice your posture, where you're holding tension, and how your body feels. There’s no need to fix anything. Simply notice.

3. Move your body, even slightly

Stand up if you can. Stretch your arms overhead, roll your shoulders, or take a short walk. Even a minute or two of movement can help regulate your nervous system and reduce mental fatigue.

4. Use your breath

Breathing techniques are some of the most accessible grounding exercises. One option is box breathing: inhale for four seconds, hold for four, exhale for four, and hold again for four. Repeat for a few rounds while focusing on the rhythm of your breath.

If work-related stress and anxiety feel persistent or begin to affect your performance or wellbeing, consider talking to a psychologist. A professional can help you understand the patterns behind your stress and create a plan to manage it more effectively.

Grounding exercises to unwind after work

It’s common to carry work stress into the evening. You might find yourself replaying conversations, worrying about tomorrow, or feeling mentally overstimulated or on the verge of burnout.

After-work grounding techniques help you leave the day behind and transition into rest.

1. Take a mindful shower

Rather than letting your mind wander during your evening shower, try turning it into a grounding ritual. Pay attention to the feel of the water on your skin, the sound it makes, and the smell of your shampoo. Let yourself be completely present for the experience.

2. Spend time with your pet

Animals are natural grounding companions. Sitting with your cat, walking your dog, or simply watching your pet move around can help soothe your nervous system. The physical touch, shared presence, and unconditional connection you have with pets offer a calming, grounding effect that’s hard to replicate elsewhere.

3. Go barefoot for a few minutes

Walking barefoot on grass, sand, or even your living room floor can help reconnect you with your body and environment. This simple act, known as “earthing,” can reduce mental tension and help signal to your nervous system that the workday is done.

4. Use a guided body scan

Apps Smiling Mind and Insight Timer offer short body scan meditations that walk you through each part of your body. These are ideal if you're feeling anxious or restless in the evening. They’re also helpful for improving sleep quality.

5. Journal to shift your focus

Writing is a powerful grounding tool, especially when it’s done with intention. Expressive writing helps you process thoughts and emotions by putting them into words. You might jot down a few things that went well today, like a kind interaction, a task you completed, or a moment that brought a sense of calm. Writing is also a good way to process situations that triggered you or reminded you of pleasant or unpleasant moments from your past.

This practice can help reframe your day, reduce mental clutter, and bring clarity. If you're using Talked, you can try the in-app journal feature to capture your thoughts privately, or choose to share entries with your therapist during sessions for deeper insight and support.

Slower grounding techniques for weekends and days off

When you have more time, you can go deeper with grounding. The weekend is a great opportunity to reset and restore, especially if you've had a demanding week.

1. Spend time in nature

Spending time outdoors is one of the most effective ways to feel grounded. Whether it's a coastal walk, a bush trail, or just sitting in a local park, nature offers a calming rhythm that helps reduce anxiety.

2. Get creative with your hands

Doing something with your hands helps keep your mind in the moment. This could be gardening, painting, cooking from scratch, or even rearranging a room. These tasks encourage focus without pressure and create a sense of accomplishment.

3. Try grounding yoga or gentle movement

You don’t need to do an intense session. Just a few gentle poses (like child’s pose, legs-up-the-wall, or a slow forward fold) can relax the body and ground the mind. Move slowly and synchronise with your breath.

4. Step away from screens

Try spending part of your weekend off screens. Put your phone in another room, switch off your laptop, and give yourself space to be fully present. Use the time to journal, read a physical book, or simply do nothing at all.

When grounding alone isn’t enough

If anxiety is making it hard to stay focused, relax, or enjoy everyday life, that might be a sign that you need more than just grounding techniques.

When you’re ready, Talked can connect you with experienced Australian therapists who understand the unique pressures of modern life. You can also browse therapists or book free 15-minute sessions to get to know therapists before committing to ongoing therapy.

You don’t have to keep feeling defeated by anxious thoughts. Start with gentle grounding routines and notice how your feelings change day to day. Over time, you’ll discover what techniques work best and how they fit into your daily schedule.