5 Grounding Strategies to Try in Less Than 5 Minutes
We all have challenging days when emotions are running high, stress is at its peak, and we feel a little out of control. When the wave of emotion is at its peak, it’s time to try some grounding strategies to calm your mind and body. These quick strategies support your nervous system and leave you more ready to tackle your day. Sounds good to you? Read on to learn how to use these strategies in your everyday life.
Humming/Talking/Singing: There may be a scientific reason why we sometimes talk to ourselves when we’re under stress. The vibrations from your voice when humming, singing, or repeating a mantra stimulate your vagus nerve, the “wandering nerve” that stretches down your torso. This stimulation helps activate the parasympathetic nervous system, sending your body the message that it’s time to downregulate and rest.
Somatic Shaking: Vigorously shake your body, arms, or legs while picturing shaking the tension and worry off your body. Physical movement helps discharge the excess energy that builds up in the body when it experiences strong emotions.
Cold Exposure: Try splashing your face with ice-cold water or placing an ice pack on your chest. Sudden cold exposure triggers the “dive reflex,” which is the vagus nerve activating and sending that restful, relaxing signal through your nervous system.
Butterfly Hug: Wrap your arms around your shoulders in a self-hug and gently squeeze. Then, tap your hands on your arms or shoulders in a back-and forth pattern, like butterfly wings. Not only does pressure help calm the body (think warm hugs), but the bilateral stimulation of tapping also downregulates the nervous system.
Legs Up The Wall: If you have a private place for a few minutes, try lying down with your legs up the wall. This simple, relaxing position may help reduce inflammation and promote circulation throughout the body.
Save this page to go back to when you need a quick tool to regulate your emotions and calm your mind. All these strategies somehow activate the nervous system and send the body a message to relax; if nothing else, they can be a calming break in a stressful day. If you’re struggling with overwhelming emotions and unmanageable stress, however, somatic strategies should be used in combination with professional counseling to treat the root causes as well as the symptoms of your distress.
References
[@JP_mind_matters]. (2025, April 20). Simple ways to support your nervous system daily. [Photograph]. https://www.instagram.com/p/DInXTXJoi88/
