4 Gentle Ways to Regulate Anxiety and Reconnect to Yourself Today
Simple Techniques to Ground, Soothe, and Reconnect in the Midst of Overwhelm
Feeling anxious, overwhelmed, or emotionally disconnected? You’re not alone.
This guide offers three gentle, therapist-recommended ways to shift your emotional state in just minutes a day — even in the midst of chaos.
These practices aren’t about “fixing” you. They’re about returning to yourself.
Practice 1 – The 5-4-3-2-1 Grounding Technique
This is a powerful sensory exercise to calm the nervous system.
Try this:
5 things you see
4 things you can touch
3 things you hear
2 things you can smell
1 thing you can taste
Breathe slowly as you do this. It pulls you out of mental spirals and into the safety of the present moment.
Practice 2 – Butterfly Hug (Somatic Tapping)
A trauma-informed self-soothing method.
How to do it:
Cross your arms over your chest
Tap your hands gently, alternating left and right
Close your eyes and breathe deeply as you tap
Repeat for 1–2 minutes
This bilateral stimulation calms the amygdala and promotes regulation.
Practice 3 – Mini Self-Compassion Check-In
Instead of judging yourself, offer care.
Ask yourself:
“What am I feeling right now?”
“What do I need?”
“Can I offer myself kindness in this moment?”
Speak gently to yourself. Imagine how you’d talk to a dear friend.
Practice 4: Name It to Tame It (The "Affect Labeling" Technique)
When you're feeling anxious, simply naming the emotion you're experiencing (e.g., "I'm feeling overwhelmed," "I'm anxious about tomorrow") can actually calm your brain. Neuroscience research shows that putting feelings into words reduces activity in the amygdala (the fear center of the brain) and engages the prefrontal cortex, helping you feel more in control.
Try this: Pause, take a breath, and ask yourself:
“What am I feeling right now?”
Then say it out loud or write it down.
Why it works: By labeling your emotions, you’re shifting from reaction to reflection — a powerful first step toward calming your nervous system.
Final Thoughts: You Don’t Have to Manage This Alone
Anxiety is a natural part of life — but it doesn’t have to control your life. Whether your stress is situational or something deeper, support is available. With the right tools, compassionate therapy, and a safe space to explore what’s really going on, healing and relief are within reach. Reach out to Monica Ramunda, MA, LPC at info@monicaramundatherapy.com or call or text (720) 304-7611.
“You don’t have to believe everything you think.” – Unknown
