Grounding in the Moment: A Trauma-Informed Approach to Panic & Overwhelm

Sometimes, without warning, your body responds as if you’re in danger—even if you’re safe in the present. Your heart races. Breathing becomes difficult. The world might feel far away, or too close. You may feel frozen, panicked, or like you’re no longer in control.

These experiences can be terrifying—but they are also your body’s way of trying to protect you. If you’ve lived through trauma, your nervous system may remain on high alert, reacting to perceived threats even when none are present.

The good news is: there are gentle, effective ways to help your body and mind return to safety. Grounding techniques can support you in those moments of overwhelm, reconnecting you to the present and to yourself.

What Is Grounding?

Grounding is the practice of bringing your attention back to the here and now. When your body is activated by anxiety, panic, or a trauma response, grounding helps create space to slow down, breathe, and reconnect to a sense of safety.

These tools aren’t about “fixing” or ignoring what you’re feeling—they’re about helping you regulate and feel safe enough to move through the moment with more ease.

6 Gentle Grounding Techniques You Can Use Anywhere

These practices are designed to be simple, flexible, and supportive. Everyone is different—what feels grounding for one person may not work for another. You are always in charge of choosing what feels right for you.

1. 5-4-3-2-1 Senses Check-In

Engage your senses to anchor yourself in the present:

• 5 things you can see

• 4 you can touch

• 3 you can hear

• 2 you can smell

• 1 you can taste
  No need to rush—move slowly and gently through each step.

2. Cold Water or Ice

Gently splash cold water on your face or hold an ice cube. This can help bring awareness back to your body and interrupt racing thoughts.

3. Describe a Safe Object

Hold an item that feels comforting—maybe a smooth stone, a scarf, or a small keepsake. Describe its texture, weight, and color out loud or in your mind.

4. Box Breathing

Try this calming breath pattern:
Inhale for 4 → Hold for 4 → Exhale for 4 → Hold for 4.
Repeat at your own pace. Even a few rounds can help regulate your nervous system.

5. Gentle Movement

Stretch your arms, roll your shoulders, or take a slow walk. Movement can help release stored tension and support emotional regulation.

6. Use Affirming Statements

Softly repeat affirming phrases to yourself, like:

• I am safe in this moment.

• I can come back to my body.

• I’m allowed to take up space.
  Use language that feels true and comforting to you.

You Don’t Have to Manage This Alone

Grounding can be a powerful first step—but healing from trauma is a process, and you deserve support that honors your story, your pace, and your strength.

At Bay View Therapy Centre, we take a trauma-informed approach to therapy—one that centers on safety, trust, choice, empowerment, and collaboration. We don’t rush healing or apply one-size-fits-all solutions. Instead, we walk alongside you, helping you reconnect to your body, rebuild inner safety, and reclaim your sense of control.

You Deserve to Feel Safe and In Control

If you’re navigating panic, anxiety, or trauma responses, you’re not alone. There is nothing wrong with you—your nervous system is doing its best to protect you. With the right tools and support, you can begin to feel more grounded, connected, and whole.

When you’re ready, we’re here.
Contact us to schedule a free consultation.