How to Ground Yourself When You Feel Overwhelmed by Anxiety

Have you ever felt so anxious that your mind was racing, your heart pounding, and everything around you felt far away?

That’s what overwhelm does. It hijacks your nervous system and disconnects you from the present moment.

Grounding is a practical way to come back to yourself. It won’t make the anxiety magically disappear—but it can anchor you in the here and now, so you can breathe, think, and move forward.

Here’s a step-by-step guide to help.

Step 1: Notice the Signs of Overwhelm

Start by recognising what’s happening. Anxiety often shows up as:

• Racing thoughts

• Tight chest or shallow breathing

• Feeling disconnected or “not here”

• Numbness or tingling

• Sweaty palms or a knot in your stomach

Once you name it, you can begin to tame it.

Step 2: Say to Yourself, “I’m Safe Right Now”

Your body needs reassurance.

Try placing your hand on your chest and saying gently:

“I’m safe. I’m okay. I can get through this.”

Even if it feels mechanical at first, this simple statement can begin to calm your nervous system.

Step 3: Use the 5-4-3-2-1 Grounding Technique

This sensory-based tool brings you back into the present by tuning into your environment:

• 5 things you can see (Look around the room or out a window)

• 4 things you can feel (The chair under you, your feet on the ground, fabric on your skin)

• 3 things you can hear (Traffic, birds, a ticking clock)

• 2 things you can smell (Your shirt, tea, essential oil)

• 1 thing you can taste (A mint, water, gum)

Move slowly through each sense. Breathe as you go.

Step 4: Ground Through Your Body

Anxiety lives in the body, so use your body to settle it.

Try any of the following:

• Stretch – Raise your arms high and take a deep breath.

• Stamp – Press your feet firmly into the ground.

• Hold – Squeeze a grounding object (stone, coin, textured item).

• Press – Push your palms together or against a wall.

These actions remind your body that you are here, now—and safe.

Step 5: Focus on the Breath

Breathing is the fastest way to signal safety to your brain.

Try this simple Box Breathing technique:

Inhale for 4 seconds

Hold for 4 seconds

Exhale for 4 seconds

Hold for 4 seconds

(Repeat 3–5 times)

Imagine tracing the sides of a square as you breathe.

Step 6: Reflect Gently

Once the intensity has passed, check in with yourself.

• What do I need right now?

• Is there someone I can talk to?

• What’s one small step I can take?

Write it down if it helps. Don’t pressure yourself for big answers. Just focus on one gentle step forward.

For Those with a Faith Background

If faith is part of your life, you might find grounding through short prayers, scripture, or sacred rhythms. Even whispering a verse like “Be still and know that I am God” (Psalm 46:10) can create a moment of stillness and connection. Repeating a comforting line or simply pausing to breathe in God’s presence can become an anchor during anxious moments. This isn’t about performance—it’s about presence.

When to Use Grounding

Grounding can help:

• When you feel anxious or panicky

• After a tough conversation or situation

• Before bed if your thoughts are racing

• During a triggering memory

• When you feel emotionally “numb” or disconnected

Final Thought

You don’t need to wait for a crisis to ground yourself. The more you practise, the easier it becomes to access calm when you need it most.

Grounding isn’t weakness—it’s wisdom. It’s one way to say: I’m choosing peace, even when feels uncertain.

Need more support?

At Samway Consulting (formerly Samway Counselling Services), we support people just like you learn to manage anxiety, find clarity, and feel more steady in daily life.

Reach out today for confidential counselling, or explore our resources to support your mental health journey.

Visit www.samwaycounselling.com.au

When the Mirror Lies: A Reflection on Self-Esteem in Men

You’d never know it from the outside.

He’s the guy who turns up. Provides for his family. Makes people laugh. Keeps pushing through.

But behind the quiet nods and half-smiles, there’s a different story playing out—a voice inside whispering, “You’re not enough.”

Self-esteem in men often goes unnoticed. It doesn’t always look like sadness. It can wear the face of silence, perfectionism, overwork, or even anger.

For many men, it’s not about wanting to be better—it’s about believing deep down that they’re not good enough.

Where did that voice begin? Was it a careless comment from a father? The ache of always being picked last? The silent shame of not living up to someone else’s expectations?

Whatever the story, low self-esteem steals joy, erodes relationships, and builds walls where bridges should be.

Here’s the truth:

• You are more than your past.

• More than your mistakes.

• More than your job title.

  
  

Rebuilding self-esteem starts when you stop listening to the lies and start talking back—with truth, with courage, with help.

Reflection

• What standards have you been holding yourself to that might not be fair or realistic?

• Whose voice have you let define your worth?

You don’t have to walk this alone. At Samway Consulting (formerly Samway Counselling Services), I work with men who are ready to untangle the knots of low self-worth and discover who they really are—beyond the noise.

The Most Overlooked Cause of Stress in Men (And Why It Matters More Than You Think)

“I don’t know why I’m so on edge. Nothing huge has happened. I just feel… tense.”

I’ve heard this from countless men sitting across from me, trying to explain the unexplainable. They’re not in crisis. They’re not drowning in obvious trauma. But they are tired—mentally, emotionally, and spiritually. And they don’t know why.

We often think of stress in men as something caused by work deadlines, financial pressure, or relationship issues. And sure, those things matter. But there’s something else. Something that slips under the radar because it doesn’t come with a siren or flashing lights.

Unspoken expectations.

The ones that aren’t written down but feel impossible to ignore:

• Be the rock for everyone else.

• Don’t show weakness.

• Keep pushing. No matter what.

• Be fine, even when you’re not.

These quiet scripts don’t scream—they whisper. And yet, they shape how men see themselves and what they allow themselves to feel.

The Weight of the Invisible

This overlooked stressor builds over time.

• It’s the mental load of trying to keep everything together—at work, at home, in your head—without cracking.

• It’s the tension in your jaw when you walk through the front door, already anticipating what’s next.

• It’s the irritation that erupts out of nowhere, surprising even you.

• It’s the emptiness that creeps in during the quiet moments, when you finally stop moving.

And often, it’s the shame of wondering: Why can’t I handle this? What’s wrong with me?

But here’s the truth: nothing is wrong with you. You’re carrying things that were never meant to be carried alone.

Why This Matters

When the root of stress is invisible, it becomes harder to name—and even harder to address. That’s what makes this form of emotional burnout so dangerous. It doesn’t wave a red flag. It simmers. Silently. Until something gives.

And it doesn’t just affect your health—it seeps into your relationships, your decision-making, your sense of identity.

Men are taught to cope by suppressing, ignoring, or numbing. But suppression isn’t strength. It’s slow erosion.

• Strength is recognising when something’s not right.

• Strength is talking about what’s hard.

• Strength is refusing to carry what’s killing you in silence.

What Can You Do?

If any of this sounds familiar, here are a few practical coping strategies for men:

• Name the pressure What unspoken expectations are you holding? Sometimes writing them down helps make the invisible visible.

  
  

• Talk to someone you trust. Whether it’s a mate, a counsellor, or your partner—talking reduces shame and normalises your experience.
  

• Redefine what strength means. Start asking yourself: Is this belief helping me or hurting me?
  

• Prioritise restorative routines. Not just distractions, but activities that restore you—time in nature, creative outlets, proper rest.
  

• Challenge the narrative. Who said you always have to have it together? Where did that belief come from? And is it still serving you?

Let’s Reflect

Have you ever felt stressed without knowing why? Like something heavy is there, but you can’t quite name it?

You are not alone. And you’re not weak. You’re human. And being human comes with weight. But it doesn’t have to be carried in silence.

If this post resonates, share it with a friend. Or drop a comment below—what’s one pressure you’ve carried that no one ever sees?

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Need someone to talk to?

If today’s post struck a chord and you’re feeling the weight of it all, you don’t have to carry it alone. I offer a safe, confidential space where we can explore what’s going on beneath the surface—without pressure, judgment, or expectations.

Feel free to reach out and book a time that works for you.

You’re welcome just as you are.

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