5 Unexpected Grounding Tricks That Actually Work

Anxiety has a special way of pulling you away from your own life.

Here are five grounding moves that pull you back fast.

1. Count Backwards by Sevens

Sounds silly, but math makes your brain too busy to spiral. Start at 100 and go: 93, 86, 79… You’ll either calm down or get distracted trying to remember what comes next.

2. Carry a “Reset Object”

Keep something small in your pocket (a coin, smooth stone, or ring). When your thoughts race, grip it. The familiar weight brings your body back to safety.

3. Re-Write the Room

Pick one object in front of you and describe it out loud in absurd detail—as if you’re writing its dating profile. (“This mug is sturdy, a little chipped, definitely loyal.”) Humor + focus = calm.

4. Hum One Note

Humming vibrates your vagus nerve, which literally tells your nervous system to chill.

5. The “Name Your Anchor” Trick

Choose a phrase that steadies you—something like “Right now, I’m okay.” Every time anxiety swells, repeat it like you’re throwing yourself a lifeline.