From Be BOLD Psychology and Consulting – Your Trauma-Informed, Neuroaffirming Therapy Practice in North Carolina
- 7 grounding techniques that are portable, simple, and effective – perfect for everyday anxiety and overwhelm
- The science behind grounding and why it works for anxiety, trauma, and nervous system regulation
- How to find trauma-informed, neuroaffirming therapy in North Carolina with Be BOLD Psychology & Consulting
Anxiety doesn’t wait until you’re “ready” to manage it. It shows up during a work meeting, on the drive to class, in the checkout line, or when you’re lying in bed wondering why your heart is racing again. For those of us living with anxiety, panic, trauma, or stress, everyday moments can quickly feel overwhelming. That’s where grounding techniques come in. And the best part – you can use them anywhere, anytime, and they’re incredibly effective.
At Be BOLD Psychology and Consulting, we specialize in affirming, trauma-informed, and neurodivergent-affirming therapy for folks across North Carolina. We understand that anxiety shows up in real life – and that your healing doesn’t have to wait for your next therapy session.
Whether you’re managing trauma, sensory overwhelm, or chronic anxiety, grounding techniques offer a practical, research-backed way to return to yourself. Let’s dive into what grounding is, how it works, and several go-to techniques you can carry with you wherever you go.
What Is Grounding for Anxiety?
Grounding techniques are simple exercises that help you connect with the present moment – especially when your brain feels stuck in a loop of “what-ifs” or past traumas. Think of grounding as a mental anchor: it pulls you back from spiraling thoughts and reconnects you with what’s actually happening right now.
They’re particularly helpful for:
- Anxiety and panic attacks
- Dissociation or feeling “numb” or “floaty”
- PTSD and trauma responses
- Emotional flooding or overwhelm
- Sensory overload
These practices are portable, low-effort, and highly effective – especially when paired with ongoing support from a therapist trained in anxiety and trauma work (like the incredible team at Be BOLD!).
7 Grounding Techniques You Can Use Anywhere
1. The 5-4-3-2-1 Technique
This sensory-based grounding tool helps you reorient to your environment. It’s great for moments of panic or spiraling thoughts.
Try this:
- 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
This gentle scan brings you back into your body by engaging your senses—perfect for public settings or moments of quiet distress.
2. Box Breathing
Used by everyone from therapists to first responders, this simple technique helps regulate your nervous system.
Here’s how:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Repeat for 2–3 minutes. You can even visualize drawing a square in your mind.
3. Name 3 Real Things
When anxiety makes you feel stuck in your head, say out loud or to yourself:
- “I am in Chapel Hill.”
- “It’s [day/date/time].”
- “I’m safe in this moment.”
This simple affirmation practice grounds you in the here and now—and reminds your brain that you’re not in danger.
4. Body Pressure Techniques
Sometimes, applying gentle pressure can help you feel safer in your body. Try:
- Hugging yourself
- Pressing your palms together
- Placing your hand over your heart
- Sitting with a weighted blanket or pillow
If you’re neurodivergent or have sensory needs, this can be especially helpful.
5. Carry a Comfort Object
A smooth stone, a favorite necklace, or a small fidget toy can act as an anchor. Hold it in your hand, feel the texture, and let it remind you that you’re connected to the present. Fidgets are life!
6. Movement-Based Grounding
Your body stores stress—and movement helps release it. Try:
- Pressing your feet into the floor
- Gently rocking back and forth
- Clenching and releasing fists
- Stretching arms or shoulders
- Taking a brisk walk outside
This is also a great option if you’re feeling restless, frozen, or disconnected.
7. The RAIN Technique
This mindfulness tool helps you explore big emotions with self-compassion.
- R – Recognize what you’re feeling
- A – Allow it to be there
- I – Investigate with curiosity
- N – Nurture yourself kindly
RAIN is especially powerful for folks navigating trauma or shame-based anxiety.
Why Grounding Helps With Anxiety
Anxiety and trauma responses are tied to your body’s nervous system. Grounding techniques activate your parasympathetic nervous system—the one responsible for calming you down. With consistent use, these practices help “rewire” your brain to feel safer in your body and more capable of handling stress.
And when you’re ready to go deeper, working with a therapist can help you identify root causes of anxiety and build a full toolkit of coping strategies that work for you.
Want to Take Your Anxiety Treatment Further? Meet Two Be BOLD Clinicians Accepting Clients Now!
Dr. Beata Krembuszewski, PhD (she)
Dr. Beata is currently accepting clients located in North Carolina and Virginia, offering telehealth services as well as in-office appointments in Durham. Dr. Beata may be a great fit if you’re navigating life transitions, substance use concerns, trauma, or anxiety. She offers affirming care that’s LGBTQIA+ celebratory and neuroaffirming.
Bailey Hanagan (he), MSW, LCSWA, primarily works with queer, trans, nonbinary, and gender-diverse adolescents and young adults. He has immediate availability, and loves supporting clients managing anxiety, depression, and life transitions.
You Deserve to Feel Safe in Your Body
If you’re struggling with anxiety or trauma, please know: you are not broken. Your nervous system is responding exactly as it was designed to. But that doesn’t mean you have to stay stuck. Grounding tools help bring you back to your body—but you don’t have to do this alone.
Working with a trauma-informed therapist who affirms your identity, your story, and your pace can be life-changing. And whether you’re in Charlotte, Durham, Asheville, Wilmington, or anywhere in between, our team is here for you.
Ready to Start Anxiety Treatment in North Carolina with Someone Who Gets It?
Schedule your FREE 20-minute consultation with Dr. Beata or Bailey today: https://beboldpsychnc.com/appointment-request/
At Be BOLD Psychology and Consulting, we believe in brave spaces, real healing, and therapy that meets you where you are.
Let’s help you come home to your body – one breath, one step, one grounding moment at a time.
Key Takeaways from This Blog:
- Grounding techniques are a powerful way to manage anxiety, stress, and overwhelm right in the moment
- These tools can help regulate your nervous system, especially when paired with trauma-informed therapy
- Be BOLD Psychology and Consulting has affirming, compassionate therapists ready to support you today
