In today’s world, unexpected stress can seem like a constant companion. Whether it’s the overwhelming of social media, the weight of political events, the fear of natural disasters, personal struggles within our family and friendships, or the noise of a world in crisis, the challenges we face daily can often feel overwhelming. It’s easy to lose focus on our goals, our work, and even the smaller tasks of day-to-day life when the mental and emotional burden becomes too much. I know this feeling all too well, and over the years, I’ve developed several techniques and practices that help me stay grounded and find my focus amidst the chaos.

Before we dive into these methods, I’d like to remind you that we are all unique individuals, and what works for one person may not work for another. The tools I’ll share here are harmless and have worked for me, but it’s important that you listen to yourself, understand what works best for you, and feel empowered to adapt these practices in ways that make sense for your life. Self-awareness is key to making any practice truly effective.

With that said, let’s explore some simple yet powerful actions that can help you refocus, ground yourself, and move forward, no matter what external stressors are impacting your day.

1. Focus on Small, Achievable Steps

When anxiety takes hold, the sheer amount of tasks ahead can feel paralyzing. One of the simplest ways to regain focus is to break things down into small, manageable steps. You don’t need to solve everything all at once. Trying to do so often leads to burnout and increased anxiety.

Focus on the small action you can take right now to move forward.

Take a moment right now, if you can, to pause and reflect. Write down the next small action you can take. Whether it’s responding to an email, starting a project, or even something as simple as clearing your workspace, taking that first step can make all the difference. It’s about creating forward momentum, even in the smallest of ways. Remember, progress is progress, no matter how small.

2. Let Go of Perfection

One of the greatest obstacles to moving forward is our own expectations. We often freeze or delay action because we want everything to be perfect before we start. This can become a vicious cycle, where the pursuit of perfection prevents us from ever getting anything done. The truth is, perfection is often an illusion, and chasing it can be exhausting and counterproductive.

Give yourself permission to make mistakes, take imperfect action, and simply move forward. It’s okay if things don’t turn out exactly as planned. What matters most is that you continue to take steps in the right direction. Perfection doesn’t lead to progress; action does.

3. Celebrate Your Progress, No Matter How Small

When you’ve taken that first step, acknowledge it. It can be tempting to skip this part, always looking ahead to the next task, but celebrating your progress—however minor—helps keep you grounded. Every step forward is an achievement, and recognizing that can boost your motivation to continue.

Think of your progress as a series of small wins. As you continue to move forward, you’ll build momentum and your confidence will grow, helping to create a sense of stability and focus even in uncertain times.

4. Be Kind to Yourself

The way we talk to ourselves matters more than we often realize. When we’re under stress, it’s easy to fall into negative self-talk and self-criticism. However, being kind to yourself is an essential part of maintaining focus and staying grounded. You are your first and most consistent listener. So, make sure the words you speak to yourself are compassionate and encouraging.

Remember that you are doing your best, and that’s enough. Show yourself the same kindness and understanding you would offer a friend who’s struggling. You deserve it, especially when navigating anxiety or overwhelm.

5. Practice Presence and Gratitude for the Little Things

In moments of stress or anxiety, it can be hard to see beyond the chaos. However, taking a moment to connect with the present can help shift your mindset and regain focus. Practice mindfulness by noticing the little things around you—whether it’s the warmth of sunlight streaming through the window, the sound of birds outside, or even the feeling of your breath as it enters and leaves your body.

Sometimes, grounding yourself means focusing on the little things around you that bring peace.

Gratitude for these small moments of peace can help reframe your perspective. Acknowledging the beauty in everyday life can serve as a reminder that not everything is in turmoil. It’s the simple things that can often provide the grounding you need to refocus on the tasks at hand.

6. Step Outside and Ground Yourself

When anxiety feels overwhelming, one of the most effective ways to reconnect with the present moment is to step outside and engage with nature. Feel the earth beneath your feet. Touch the grass, the dirt, or any natural surface outside your home. This simple practice of “grounding” can help reset your body’s energy and release the tension built up from stress.

If you can, go barefoot and connect directly with the ground. Feeling the natural textures beneath your feet can help create a sense of stability and calm. It’s a reminder that even in the midst of emotional or mental turbulence, the earth beneath us remains steady.

7. Use the Power of Scent to Calm Anxiety

For me, one of the most soothing practices is to use the scents of herbs and spices. If you have fresh herbs like rosemary, thyme, or mint around the house, take a moment to smell them. Aromas have a powerful impact on the brain and can help shift you out of a state of anxiety. These scents can trigger calming reactions, helping to clear the mental fog and bring your focus back to the present.

If you don’t have fresh herbs, try essential oils or even spices from your kitchen, like cinnamon or ginger. Simply taking in a deep breath of the scent can help calm your mind and bring you back to a grounded state.

8. Try a Cold Wash or Ice-Cube Technique

When the weight of anxiety feels unbearable, physical sensations can be a great tool to break the cycle. Try splashing your face with cold water, or if you’re feeling particularly anxious, rub an ice cube over your face. The shock of the cold can reset your nervous system and interrupt the anxious thoughts racing through your mind. This immediate physical action can help you shift your focus and gain a sense of control over the moment.

9. Bite into a Lemon

If all else fails, bite into a lemon. It may sound unusual, but this simple act of tasting something sharp and tangy can have an immediate grounding effect. The zest of the lemon can stimulate your senses and bring your attention back to the here and now, helping to break the cycle of anxious thought patterns.

10. Don’t Be Afraid to Ask for Help

Finally, never hesitate to reach out for support when you’re feeling overwhelmed. Call a friend, talk to a loved one, or consult with a professional. Sharing your thoughts and worries can provide relief, and sometimes, simply vocalizing what you’re experiencing can help you gain perspective. It’s important to know that asking for help is a sign of strength, not weakness.

When life feels overwhelming, remember: it’s okay to take the first step and ask for help.

Conclusion

In our daily lives, we’re often faced with unexpected challenges—whether personal or global—that can make it difficult to stay focused on our goals. The stress from these events can lead to anxiety, overwhelm, and a lack of direction. However, by implementing small, practical strategies such as focusing on small steps, letting go of perfection, practicing kindness, grounding yourself in nature, and using sensory techniques, you can regain focus and feel more grounded in your day-to-day activities.

Remember, these techniques may not solve everything, but they can help you manage the present moment. Always be gentle with yourself and recognize that it’s okay to seek help when needed.

Disclaimer: This article is for informational purposes only and should not be considered medical advice. If you are struggling with anxiety, please consult with a qualified mental health professional. For further information on anxiety and mental health, please visit the National Institute of Mental Health website: https://www.nimh.nih.gov/

Do you enjoy listening to practices that help you stay grounded?

If so, I invite you to check out the full video I recorded that inspired this article! In it, I share these grounding techniques and personal insights to help you regain focus—even when life feels overwhelming.

More Content

Are You Ready to Elevate Your Online Presence and get 1-on-1 Guidance from Simone?

Whether you’re just starting out or looking to refine your skills, I’m passionate about helping you make the most of your video content. I offer personalized guidance and training to help you:

• Build confidence on camera
• Craft compelling video stories
• Optimize your technical setup
• Develop a strategy that aligns with your goals

Take the first step towards a more impactful video presence. Fill out this brief form so I can get to know you and your needs better. Our initial consultation is always complimentary, and there’s absolutely no obligation to continue if it’s not the right fit.