Nervous System Regulation Techniques
- Ashley Robinson
- Jun 3
- 6 min read
Simple Ways to Feel More Grounded
By Ashley Robinson, MA
According to the World Health Organization (2025), anxiety affected 359 million people, or 4.4% of the population, in 2021. Anxiety is the most common mental illness in the United States, affecting over 19% of adults (National Alliance on Mental Illness, n.d.). When a real or perceived threat is experienced, the sympathetic nervous system is activated. With chronic stress, the sympathetic nervous system may remain activated even when no actual danger is present. In this heightened state, heart rate and blood pressure increase, pupils dilate, digestion slows down, and there is an increase in oxygen and energy (Cleveland Clinic, 2022). Anxiety is experienced not only mentally, but physically as well. Physical symptoms of anxiety include sweating, racing heart, chest tightness, muscle tension, nausea, headaches, and more. This blog post will provide information on anxiety and the nervous system and include grounding techniques for nervous system regulation.
What is Anxiety?
According to the Diagnostic and Statistical Manual of Mental Disorders, 5th ed. (DSM-5), generalized anxiety disorder is defined as “excessive anxiety and worry (apprehensive expectation), occurring more days than not for at least 6 months, about a number of events or activities (such as work or school performance)” (American Psychological Association [APA], 2013). Furthermore, generalized anxiety disorder is characterized by difficulty controlling the worry (APA, 2013). “The anxiety and worry are associated with 3 (or more) of the following symptoms (with at least some symptoms having been present for more days than not in the past 6 months)”: restlessness or feeling keyed up or on edge, being easily fatigued, difficulty concentrating or mind going blank, irritability, muscle tension, and sleep disturbance (APA, 2013). Clinical anxiety causes significant impairment and is not attributable to the use of a substance or medication (APA, 2013).
Other anxiety disorders included in the DSM-5 are separation anxiety disorder, selective mutism, specific phobia, social anxiety disorder, panic disorder, agoraphobia, substance/medication-induced anxiety disorder, anxiety disorder due to another medical condition, other specified anxiety disorder, and unspecified anxiety disorder. Although each disorder has unique features and presents differently, they share a common underlying theme of excessive fear, worry, or anxiety.
The Nervous System
The nervous system controls both automatic and conscious actions, such as breathing, heart rate, digestion, sweating, sleep, the stress response, walking, and talking. The human body possesses the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system triggers the fight-or-flight response when you experience stress or anxiety (Guy-Evans, 2025). During activation of the sympathetic nervous system, heart rate increases, breathing becomes shallow, pupils dilate, and digestion slows. (Guy-Evans, 2025). On the other hand, the parasympathetic nervous system causes heart rate to decrease, breathing to slow, pupils to constrict, and stimulates digestion (Guy-Evans, 2025). Grounding techniques signal to the parasympathetic nervous system that it is time for your body to rest and relax.
What is Grounding?
Grounding is a form of mindfulness, which simply means being in the present moment without judgment. It specifically involves engaging your five senses: sight, touch, taste, smell, and sound. These practices can help you feel more connected to your body, current environment, and present moment. They can also bring your anxious mind out of the future and your body out of the fight-or-flight response, helping restore a sense of safety. Grounding can help calm both the mind and body. Racing thoughts slow and focus shifts toward your senses. Muscles begin to relax, breathing deepens, and gradually a sense of calm arises. Grounding is a helpful coping strategy because it can be practiced anywhere, at any time.
Grounding Techniques:
Using The 5 Senses
Sight
● Look around and notice details in your environment
● Watch birds flying outside
● Look at waves reaching the shore
● Observe the ripples in a pond when you throw a stone
● Hold an object in your hand and observe the details
Touch
● Use physical sensations to ground yourself
● Hold a soft blanket or a textured object
● Walk barefoot in the grass
● Hold an ice cube
● Notice the feeling of your clothing or chair
Sound
● Bring your attention to what you hear around you
● Listen to the sound of rain
● Identify distant and nearby sounds
● Listen to calming music
● Listen to sounds in nature
Taste
● Bring awareness to textures and flavors
● Notice the texture of your favorite candy
● Take your time savoring the flavor of your meal
● Slowly sip cold water
● Notice sweetness, bitterness, or temperature
Smell
● Notice scents that create a sense of calm
● Use a roll on essential oil on your wrists or neck
● Smell a cup of hot coffee
● Pay attention to the smell of soap or lotion
● Notice familiar smells
Mental Grounding
Mental grounding techniques can help redirect attention to the present moment by engaging cognitive focus and increasing awareness of one’s immediate environment. These techniques may include naming categories such as colors, countries, names, or animals. Mental grounding can also involve simple counting activities, such as counting shapes, colors, or objects within the environment. Additional examples include spelling words, reciting the alphabet, solving puzzles or math problems, and repeating song lyrics or familiar phrases. Mental grounding may also involve visualizing a safe or calming place and intentionally focusing on sensory details within the surrounding imagined environment.
Benefits of Utilizing Grounding Skills
Grounding techniques may help regulate intense emotions and reduce physiological stress responses. Not only is grounding effective for anxiety, it is also beneficial when feeling intense emotions, such as feeling upset, angry, or overwhelmed. One study found that mindfulness-based interventions were effective in reducing stress and depression in an elderly population (Lakshmanan et al., 2025). Mindfulness was found to be comparable in effectiveness to the medication escitalopram for the treatment of anxiety, with fewer adverse effects (Hoge et al. 2023).
Grounding skills help improve attention and quiet distraction. One study found that participants who engaged in an 8-week mindfulness training experienced changes in the brain that linked to increased attention (Budson, 2021). Another benefit of grounding is decreased inflammation (Koniver, 2023). Research has shown that inflammation in the body can impact dopamine levels, which can lead to symptoms of depression, such as low mood, decreased motivation, and lack of pleasure in activities (Koniver, 2023).
Seeking Professional Help
Although grounding can be highly effective, professional support may be needed when anxiety feels unmanageable or is interfering with daily functioning. There are various treatment approaches, and therapy is not a one-size-fits-all. A therapist can help tailor your treatment, incorporating various therapeutic techniques, to your individual needs. Cognitive-behavioral therapy (CBT) is the leading, gold-standard treatment for anxiety (Curtiss et al. 2021). Other evidence-based treatments that are effective in treating anxiety are Acceptance and Commitment Therapy (ACT) and Dialectical Behavior Therapy (DBT).
Conclusion
Anxiety affects both the mind and body, often manifesting as physical symptoms and feelings of mental overwhelm. Grounding techniques provide practical tools for reconnecting with the present moment and signaling safety to the body when the nervous system is activated. While grounding skills may not eliminate anxiety completely, practicing them regularly can support emotional regulation, increase self-awareness, and promote a greater sense of calm in everyday life.
For more information on counseling services, please reach out to us at info@compasscaa.com.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders
Budson, A. E. (2021). Can mindfulness change your brain? https://www.health.harvard.edu/blog/can-mindfulness-change-your-brain-202105132455
Cleveland Clinic. (2022). Sympathetic Nervous System (SNS).
r-flight
Curtiss, J. E., Levine, D. S., Ander, I., & Baker, A. W. (2021). Cognitive-Behavioral Treatments
for Anxiety and Stress-Related Disorders. Focus (American Psychiatric Publishing),
19(2), 184–189. https://doi.org/10.1176/appi.focus.20200045
Guy-Evans, O. (2025). Sympathetic Vs Parasympathetic Nervous System.
Hoge, E. A., Bui, E. & Mete, M. (2023). Mindfulness-Based Stress Reduction vs Escitalopram
for the Treatment of Adults With Anxiety Disorders: A Randomized Clinical Trial. JAMA
Psychiatry, 80(1):13–21. doi:10.1001/jamapsychiatry.2022.3679
Koniver, L. (2023). Neurological Pathways Supported by Grounding. Open Journal of Neurology
supported-by-grounding-9721.pdf
Lakshmanan, J., Gopalakrishnan, B., & Rajendran, S. S. (2025). Effectiveness of
Mindfulness-based Approaches on Stress, Depression, and Serum Cortisol among
Elderly in Old Age Homes. Journal of pharmacy & bioallied sciences, 17(Suppl 3),
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National Alliance on Mental Illness. (n.d.). Mental Health By the Numbers.
World Health Organization. (2025). Anxiety disorders.
