5 Grounding Exercises for Anxiety Relief that Every Woman in NYC Should Try
Anxiety can feel so overwhelming, especially when you are a young woman and life gets busy or you encounter some unexpected big life changes. Whether you’re juggling work, school, the crazy aspects of the dating world, frustrations with your partner or just trying to navigate life in New York City, it’s common to feel stuck in a loop of overthinking, racing thoughts, or physical tension. If this resonates, you’re not alone! Anxiety often stems from something called nervous system dysregulation, but the good news is that there are ways to calm your body and mind effectively—and quickly.
Let’s break down what’s going on in your body when anxiety hits and how some simple grounding techniques can help you feel more in control and at ease.
Nervous System Dysregulation and Anxiety
Your nervous system has two main modes: the "fight-or-flight" response (run by the sympathetic nervous system) and the "rest-and-digest" state (handled by the parasympathetic nervous system). When you’re anxious, your body is stuck in fight-or-flight mode. This can happen even if there’s no real danger—a tough conversation, a long to-do list, or uncertainty about the future can all trigger this response.
Grounding exercises work by helping your nervous system shift back into rest-and-digest mode. Think of them as a reset button for your body and mind, bringing you back to the present so you can feel more calm and grounded.
Here are five quick and effective grounding exercises to try the next time anxiety strikes:
1. The 5-4-3-2-1 Technique
This one’s a favorite for a reason: it’s easy to remember and works fast to pull you into the present moment by engaging your senses.
How to do it:
Look around and name 5 things you can see.
Touch 4 things you can feel (the texture of your sweater, a nearby table, etc.).
Listen for 3 things you can hear.
Identify 2 things you can smell (or think of smells you love, like coffee or fresh flowers).
Acknowledge 1 thing you can taste (gum, coffee, or even just the taste of your breath).
2. Box Breathing
This simple breathing exercise is like a spa day for your nervous system.
How to do it:
Inhale for 4 counts.
Hold your breath for 4 counts.
Exhale for 4 counts.
Hold your breath for 4 counts.
Repeat until you start to feel calmer.
3. Grounding with Your Feet
This one is all about connecting with the earth (even if you’re in your apartment or the middle of a crowded subway).
How to do it:
Sit or stand and place both feet flat on the ground.
Press your heels into the floor and notice the sensation.
Imagine the ground beneath you holding and supporting you completely.
4. Cold Water Splash
A little burst of cold can help snap you out of a stress spiral.
How to do it:
Splash cold water on your face or run your wrists under cold water for about 30 seconds.
If that’s not possible, hold an ice cube in your hand and focus on how it feels. Describe it in your head with much detail as possible.
5. Butterfly Hug
This gentle tapping exercise helps calm your mind and body through rhythmic movement.
How to do it:
Cross your arms over your chest so your hands rest on your shoulders.
Gently tap your hands alternately on your shoulders in a slow rhythm.
Breathe deeply and as organically as possible as you do this for 1-2 minutes.
Why These Techniques Work
These grounding exercises work because they shift your focus away from racing thoughts and reconnect you with your body and the present moment. This helps your nervous system settle down, and regulate, making the anxiety feel less intense and giving you room to breathe and think clearly while returning back to reality — to a state of feeling safe in the world and more connected to yourself.
Ready to Return to Yourself, Feel Calmer and More in Control?
If anxiety feels like it’s running the show, you don’t have to handle it on your own. At Psychotherapy for Young Women, we’re here passionate about helping young women in NYC find real relief from anxiety and build lives they genuinely love.
Our goal is to help you identify the patterns that you keep repeating and that keep you stuck in a loop of discomfort while providing close, step by step guidance to find your way out of it.
We see therapy as more than just a Mental Health Service, we see it as a life shifting experience. We care deeply about young women like you and we give it all to help you find solutions!
If you are ready to take the first step toward a calmer, more confident you, then we want to hear from you! Book a free, zero commitment, phone consultation to know more about how we can help you.
