3 Tips on Getting Grounded When You’re Feeling Overwhelmed

We’ve all been in that place of feeling overwhelmed. The mind starts spinning about all you have to get done, drops in comparison mode, or simply cannot handle all the stimulation it’s being exposed to. Next time you start to spiral – or better yet, can sense you’re on the verge – try these easy, but super effective, exercises to get grounded.

Watch below or read along!

Bubble of Light

This first exercise is great to do if you are around or know you will be around people who can be draining for you. This isn’t meant to push others away, but simply to protect your peace.

Close your eyes and take a deep breath – in and out to the count of three. Think of a color – whatever the first one that came to your mind is just right. With each breath, imagine a spec of light with that color drawing down into the belly. Every exhale brings out any tension or doubt and expands the light building within you.

Continue this visualization and imagine the light pouring out of you now, creating a bubble. As you breath, this bubble grows stronger.

Know that you can choose who you share your light with and how much you share. And know that you can come back to this anytime you need – just close your eyes, bring your color to mind, and take a deep breath. Remember that you are safe and supported in this space.


In this exercise, we can find respite from being overwhelmed by connecting with the Earth. This exercise is helpful if you are in or about to be in a big crowd or noisy environment.

Make your way outside to a comfortable seat and close your eyes. If you’re not able to get out, hold a stone or crystal in your hands and visualize. Take several deep breaths in the fresh air.

Even amongst any loud crowds or music, bring your attention to any nature sound – birds chirping, leaves rustling. Connect with the ground beneath your feet, notice where the breeze hits your skin. Feel the warmth of the sun. Continue to breathe deeply and focus on these elements of nature for as long as you need.


I use affirmations in so many ways all throughout the day and especially in my yoga and meditation practice. Like I tell my yoga students, affirmations are powerful because they change the soundtrack in our head. And they are so healing when we are overwhelmed or find ourselves stuck in a negative spiral of thoughts.

You can do this exercise sitting or laying down. Like our first two exercises, we start with taking deep breaths. Inhale to a count of three, exhale to a count of four. Bring your left hand to your heart and right hand on your belly. Repeat one that comes to mind or any of the following affirmations that resonate with you.

It’s okay.
I am supported.
I am safe.
I am loved.
I am strong.
I am capable.
I am worthy.
I am resilient.

Keep repeating your affirmation and breathing until you feel your body start to calm. There have been so many times that I’ve felt buried, on the verge of a panic attack, and this simple exercise of repeating “it’s okay” brings me calm.

I hope you found these exercises to be helpful and soothing, and check out this post for 10 more ways to get out of your head!

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