Stress has a way of making everything feel like it’s spinning out of control. Whether your mind won’t stop racing or you feel tightness in your chest, it can be hard to know how to pause—much less how to calm down. If you’re like many women juggling work, family, and the needs of others, sometimes it feels like peace is just out of reach.
You don’t need to escape your life to feel steadier. In fact, your body has built-in ways to help you reset and find calm—even on a busy day. One of the simplest, most effective tools is a somatic technique called Grounding Through the Senses.
Stress and overwhelm often put your nervous system into high alert—what science calls “fight, flight, or freeze.” You may notice symptoms like shallow breath, muscle tension, irritability, or trouble focusing. These aren’t personal failings; they’re just the body’s way of asking for support.
Grounding techniques help you shift out of stress mode by connecting with your physical senses—what you see, hear, feel, smell, and taste. This works because sensory signals are like anchors. They gently redirect your attention away from anxious thoughts and guide you back to the present moment, which soothes both mind and body.
- Racing thoughts and “worst-case scenarios”
- Tight shoulders or clenched jaw
- Trouble sleeping or ruminating at night
- Feeling disconnected or “not in your body”
Grounding can help in all these moments—at home, at work, or even while running errands.
Research shows that when you intentionally focus on your senses, your nervous system receives a signal that you’re safe. Sensory input helps regulate cortisol (the stress hormone) and activates areas of the brain connected to calm and relaxation. Sensory grounding can also lower blood pressure and improve mood.
Therapists and coaches regularly teach grounding techniques because they work—quickly and reliably.
Ready to try it for yourself? This simple practice takes one to three minutes and can be done anywhere.
1. Pause and Notice Your Surroundings
Give yourself permission to stop for a moment. Feel your feet on the ground and let your breath slow down—even just a little.
2. Move Through Your Five Senses, One at a Time
See:
Look around and pick one color, object, or pattern that feels comforting or interesting. Maybe it’s a cozy blanket, a favorite mug, or sunlight through a window.
Hear:
Tune into a sound in your environment. You might notice birds chirping, a fan whirring, music playing, or even your own breath.
Feel:
Touch something with texture—a soft pillow, the smooth desk, or even the clothing against your skin. Notice what it feels like: cool, warm, rough, silky.
Smell:
Find a scent, however subtle. Maybe it’s your hand lotion, coffee nearby, or just the fresh air. Take one slow, curious inhalation.
Taste:
Sip water, tea, or notice the lingering flavor from lunch. Pay attention to the sensation; imagine tasting it for the first time.
- You’re overwhelmed after a tough day and pause on the couch. You wrap yourself in a blanket (feel), notice the color of the throw pillow (see), hear the hum of the fridge (hear), smell your tea (smell), and sip it slowly (taste). In minutes, anxiety lowers and energy steadies.
- Stress flares in the car. You grip the wheel (feel), see sunlight glinting on another car (see), listen for traffic noise (hear), and pop a mint in your mouth (taste). You notice your breath deepen, shoulders soften, and thoughts become clearer.
- You're nervous before a meeting. You touch the smooth surface of your notebook (feel), spot a favorite family photo (see), smell your perfume (smell), and focus on the sound of your own breath (hear). This helps you show up with a little more ease.
- Practice sensory grounding as a reset during transitions: before tough conversations, after meetings, during breaks.
- The more you use it, the quicker your body responds. Over time, your nervous system learns this is a safe, reliable way to calm down.
- With kids or partners, try it together for fun—describe what you notice and share one comforting sense.
- No need to use all five senses every time! Even one or two can help you feel present and steady.
Sometimes stress or anxiety feels so big that it’s tough to focus on senses. If this happens:
- Start small; pick just one sense to notice (like the feeling of your feet on the floor).
- Practice for short bursts—just 30 seconds at first.
- Remind yourself it’s okay not to feel calm right away. The act of noticing is a win in itself.
With regular practice, grounding through the senses can help you:
- Build a toolkit for handling stress at work and home
- Increase your ability to respond instead of react
- Create a gentle pathway into deeper somatic therapies or self-care practices
- Feel more connected—to yourself and others
Every time you practice, you create a moment of kindness for yourself—no matter what life brings.
If this resonated with you, try other somatic tools in our series or revisit the main “Inside-Out Coaching” blog. The fourth post will guide you through “Aligning With Inner Wisdom: Making Choices That Feel Right in Your Body.”
Your body holds the wisdom—and you can access it even on your busiest days.
