Rooted Steps Blog
Tools for Calm and Confidence
How to Calm Your Mind When You Feel Overwhelmed: A Quick CBT Strategy
When stress builds up, it’s easy for your mind to race with what-ifs, worst-case scenarios, or a growing list of things you “should” be doing.
The result? Overwhelm, tension, and feeling mentally scattered.
One simple CBT technique I often teach is grounding — a way to bring your attention back to the present so your nervous system can settle.
--———————————————————————
The 5–4–3–2–1 Grounding Tool
(Takes 60 seconds — try it now)
5 – Look for five things you can see
Shapes, colours, objects around you — anything.
4 – Notice four things you can feel
Your clothing, your chair, your feet on the floor.
3 – Listen for three things you can hear
Near or far — sounds you normally tune out.
2 – Identify two things you can smell
If nothing stands out, think of two scents you enjoy.
1 – Name one thing you can taste
Or simply notice the taste in your mouth.
> Most people feel a shift within seconds — body relaxes, mind slows, overwhelm fades.
--———————————————————————
Why It Works
Grounding interrupts anxious loops and helps your brain orient to the here-and-now instead of imagined danger. It’s a fast, gentle reset when everything feels “too much”.
Want More Calm Tools?
I’ve created a free Grounding Techniques Worksheet with:
- 5–4–3–2–1 printable
Download it free here:
No email required — just instant access.
--——————————————————————-
Share this with a friend who needs calm today.
Have a grounding tip that works for you? Comment below — I read every one.
#CBT #GroundingTechnique #Overwhelm #StressRelief #AnxietyTools #MentalHealth #BusyMums #CBTTherapy #CalmYourMind #FreeWorksheet
How to Stop Feeling Stuck with Problems: A Simple CBT Approach
We’ve all had moments where a problem feels too big or overwhelming. Maybe you find yourself going in circles, worrying about what might go wrong, or putting off making a decision.
One of the tools I use in Cognitive Behavioural Therapy (CBT) is a step-by-step problem-solving approach. It helps break things down into manageable steps so you can move forward with more confidence.
Here’s how it works:
Define the problem clearly. Instead of “everything is stressful,” try to write down one specific issue. For example: “I don’t know how to prepare for my exam.”
List possible options. Write down as many ideas as you can — even if they seem unrealistic at first.
Weigh up pros and cons. This helps you look at each option more objectively.
Choose one way forward. Pick the most balanced option, not necessarily the “perfect” one.
Take action. Try it out, then review how it went.
Even small steps forward can reduce that “stuck” feeling.
If you’d like a ready-made guide to walk you through this, I’ve created a Problem-Solving Worksheet you can download and use. It includes space for reflection and values-based decision-making to help you align choices with what matters most.
We’ve all had moments where a problem feels too big or overwhelming. Maybe you find yourself going in circles, worrying about what might go wrong, or putting off making a decision.
One of the tools I use in Cognitive Behavioural Therapy (CBT) is a step-by-step problem-solving approach. It helps break things down into manageable steps so you can move forward with more confidence.
Here’s how it works:
Define the problem clearly. Instead of “everything is stressful,” try to write down one specific issue. For example: “I don’t know how to prepare for my exam.”
List possible options. Write down as many ideas as you can — even if they seem unrealistic at first.
Weigh up pros and cons. This helps you look at each option more objectively.
Choose one way forward. Pick the most balanced option, not necessarily the “perfect” one.
Take action. Try it out, then review how it went.
Even small steps forward can reduce that “stuck” feeling.
If you’d like a ready-made guide to walk you through this, I’ve created a Problem-Solving Worksheet you can download and use. It includes space for reflection and values-based decision-making to help you align choices with what matters most.