Calling All Moms! 5 Grounding Exercises for When You Feel Overwhelmed or Overstimulated
- Nikkie Evans
- Apr 29
- 4 min read
Let me set the scene:
It’s 5:15 p.m. The baby is crying, the toddler just poured cereal all over the living room rug, your partner texted that they’ll be late (again), and you can’t even remember if you’ve eaten today. Your heart is racing, your jaw is tight, and everything feels like too much. Sound familiar?
As a therapist — and someone who works closely with overwhelmed and overstimulated moms — I see this moment often: the tipping point when you feel like you're about to come undone. That’s where grounding exercises come in.
Grounding is a simple, powerful way to bring yourself back into the present moment. When your nervous system is in overdrive and your thoughts are spinning, grounding helps your body feel safe again. It’s like hitting the "reset" button when everything feels chaotic.
Let’s walk through five grounding exercises you can use right now — whether you’re hiding in the pantry for a five-minute breather or stealing a quiet moment in the car.
🌿 1. The 5-4-3-2-1 Technique
This classic grounding tool engages all your senses to anchor you in the here and now.
Here’s how it works:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
👉 Example: “I see the toy giraffe, the curtains, the dishes, the baby monitor light, and my slippers. I feel the couch under my legs, the soft baby blanket, my sweater, and the coffee mug. I hear the hum of the fridge, my child singing, and a car outside...”
This one’s perfect for moments when you’re feeling anxious or dissociated — it gently pulls you out of your racing mind and into your physical space.
🖐️ 2. Cold Water Reset
Running cold water over your hands, splashing your face, or even holding an ice cube can signal to your body that it’s time to pause. It may sound simple, but it’s surprisingly effective for calming down quickly.
The cool sensation activates your parasympathetic nervous system (your body’s calming mechanism), helping you regulate your emotions.
Try this:When you feel like yelling or crying, walk to the sink, turn on cold water, and focus on how it feels on your skin. Take a few deep breaths while doing it. It’s a small pause — but it can stop a spiral in its tracks.
🌬️ 3. Box Breathing
This one’s a favorite of mine because you can do it anywhere — in the car, at the dinner table, even while holding a fussy baby.
How to do it:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat for 4–5 rounds
Think of drawing a box in your mind with each part of the breath. It gives your brain something to focus on and slows your heart rate.
Pro tip: You can even teach this to your older kids — it's a great tool for everyone.
🪑 4. Grounding Through the Body
When you’re overwhelmed, you may feel like you’re “floating” — not in a peaceful way, but like your thoughts and body are disconnected.
Try this:
Sit down and press your feet flat on the floor
Wiggle your toes
Notice how the chair supports your back and legs
Gently press your hands together or into your thighs
Say to yourself, “I am here. I am safe. I am in this moment.”
This is especially helpful when your anxiety feels like it’s living in your body — tension, shakiness, dizziness. You’re reminding yourself that your body is your anchor.
📖 5. Name It to Tame It
Sometimes, we’re just trying to push through our emotions so fast that they grow louder. Naming what you’re feeling can actually reduce its intensity.
Try saying out loud (or silently):
“This is stress.”
“I feel overwhelmed right now.”
“I’m doing the best I can.”
Labeling your experience helps your brain make sense of it. And showing yourself compassion — instead of judgment — can completely shift the tone of your day.
❤️ Why Grounding Matters — Especially for Moms
Let’s be real: motherhood is a rollercoaster. You’re constantly juggling demands, often with very little rest, and rarely any time for yourself. That’s a recipe for chronic stress — and burnout.
Grounding exercises are like little lifelines throughout the day. They remind your nervous system that you're okay. They help you stay connected to yourself, even when everything around you feels chaotic. They make it easier to respond instead of react.
And here's the beautiful ripple effect: when you model emotional regulation and self-care, your kids learn to do the same.
🌱 You Don’t Have to Do It Alone
If you're feeling like overwhelm is your new normal — and you’re constantly stuck in survival mode — therapy can help. We’ll work together to build your emotional toolbox, process what’s weighing you down, and help you reconnect with your sense of self.
You deserve support, too.
Reach out today to schedule a free consultation or your first session. Whether you're a new mom, a seasoned parent, or somewhere in between — you're not alone, and help is here.
847.790.4959 ext 1
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