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.
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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.
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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.
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Share this with a friend who needs calm today.
Have a grounding tip that works for you? Comment below — I read every one.
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