A Loving Pause
How to Ground Yourself When Life Feels Overwhelming
In moments of stress, anxiety, or emotional overwhelm, it’s easy to disconnect from the present. Whether you're navigating a tough conversation, feeling overstimulated, or simply dealing with the pace of everyday life, your nervous system might be asking for a reset.
When your thoughts are racing or your body feels tense, grounding techniques can gently bring you back into balance. One of the simplest ways to reconnect is by turning toward your senses and anchoring yourself in the here and now.
Here’s one of my favorite nervous system-friendly grounding exercises—a loving pause you can take anytime, anywhere.
5-4-3-2-1 Grounding Technique
This evidence-based mindfulness practice is used in therapy and trauma recovery to help regulate the nervous system and reduce anxiety. It’s a gentle way to return to the present by engaging your five senses.
Try it now:
Take a deep breath. Let your shoulders soften and notice where your body is making contact with the ground or chair.
Name FIVE things you can see. Let your gaze land on colors, textures, light, or movement.
Listen for FOUR things you can hear. Notice nearby sounds and those further away.
Tune into THREE things you can feel. This might be your breath, the fabric of your clothes, or the temperature of the air.
Identify TWO things you can smell or taste. Subtle sensations are welcome here.
Acknowledge ONE thing you feel grateful for. Let that gratitude fill your awareness for a few moments.
This simple practice helps calm the nervous system, shift out of fight-or-flight, and create a felt sense of safety in your body. It’s a beautiful tool to keep in your back pocket—no special equipment needed.
