How Do I Make This Stop Right Now? Quick Grounding Techniques for Anxiety Relief
Your heart is racing. Your thoughts are spiraling. You searched 'how do I make this stop' because you need relief right now—not next week, not after you find a therapist. Right now.
If that's where you are, take a breath. This page is for you.
Maybe you're sitting in your car outside a Johnson County office building, trying to calm down before a meeting. Or you're at home in Lee's Summit, scrolling your phone at 2 a.m. because sleep won't come. Wherever you are, what you're feeling is real—and there are things you can do right now to feel better.
✦ Try This Right Now (60 Seconds)
• Inhale slowly for 4 counts
• Exhale slowly for 8 counts
• Drop your shoulders away from your ears
• Press your feet firmly into the floor
• Look around and name one thing that feels safe
• Repeat the breath cycle 3 more times
Why Does Anxiety Feel So Overwhelming?
Anxiety feels overwhelming because your brain has activated its built-in alarm system. This is called the 'fight or flight' response. It floods your body with stress hormones like adrenaline and cortisol. Your nervous system thinks you're in danger, even when you're safe. This response helped our ancestors survive real threats—but it can misfire in modern life.
When this alarm system turns on, you might notice your heart pounding, your breathing getting shallow, or your muscles tensing up. Some people feel dizzy or nauseous. Others feel like they can't think straight.
Here's what's important to know: nothing is wrong with you. Your body is doing exactly what it's designed to do. It's just responding to a threat that isn't actually there.
This is an example of a mom and daughter together trying the “ice” grounding technique.
Quick Anxiety Relief Techniques That Actually Work
You can interrupt your body's stress response using simple grounding techniques. These strategies work by activating your parasympathetic nervous system—the part of your body that helps you rest and feel calm. The key is engaging your senses and slowing your breathing. You don't need any special tools. You can do these anywhere.
Here are evidence-based techniques you can try right now:
Slow your exhale. Breathe in for 4 counts, then breathe out for 6-8 counts. The longer exhale tells your nervous system it's safe.
Splash cold water on your face. This triggers your dive reflex and naturally slows your heart rate.
Name 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, and 1 you can taste. This is called the 5-4-3-2-1 technique.
Hold an ice cube. The intense cold gives your brain something immediate to focus on.
Press your feet firmly into the floor and notice the sensation. This is called 'grounding' for a reason—it reconnects you to the present moment.
These aren't tricks. They're based on how your nervous system actually works. And these are quick, immediate solutions that can help calm the anxiety temporarily. When you engage your senses and control your breathing, you send direct signals to your brain that it's okay to calm down.
Why Your Body Feels Out of Control During Anxiety
When anxiety hits hard, it can feel like your body has been hijacked. That's because, in a sense, it has. The part of your brain responsible for survival (the amygdala) has taken over from the part responsible for rational thought (the prefrontal cortex). This is why you can't 'think' your way out of a panic attack—your thinking brain is temporarily offline.
The physical symptoms—racing heart, shallow breathing, sweating, trembling—are all your body preparing to fight or flee. These symptoms are uncomfortable, but they're not dangerous. Your body is doing exactly what evolution designed it to do. Understanding this can help reduce the fear of the fear itself.
Is It Okay to Just Want Quick Relief?
Absolutely. Wanting immediate relief is completely normal and healthy. You don't have to 'earn' the right to feel better by committing to therapy first. Reaching for help—even quick help from an article like this—is a sign of strength. It means you're trying to take care of yourself, and that matters.
In my years of working with anxious clients across Missouri, I've noticed something: the people who do best in therapy are often the ones who've already started practicing small coping skills. They might have found a breathing technique on YouTube or tried a meditation app. These efforts aren't 'less than' therapy. They're the foundation.
Think of it this way: if you broke your leg, you'd stabilize it before getting to the hospital. Grounding techniques are like that initial stabilization. They help you function while you figure out your next steps.
When Should I Consider Getting More Help?
Grounding techniques are powerful, but they work best alongside deeper support. If you're using these strategies frequently—meaning most days or multiple times a day—it might be time to talk to someone. The same is true if anxiety is keeping you from doing things you care about, like spending time with family, succeeding at work, or simply enjoying your life.
You don't have to be in crisis to benefit from therapy. At our practice, we see many people from Independence, Blue Springs, and across the KC metro who came in saying something like, 'I'm not sure if this is bad enough.' Spoiler: if it's bothering you, it's worth addressing.
Modern anxiety treatment is highly effective. Approaches like Cognitive Behavioral Therapy (CBT) and EMDR help people find real, lasting relief—not just coping, but actual change in how their nervous system responds to stress.
A Note on Safety
If you ever feel like you might harm yourself, or if you're not safe, please reach out to someone you trust or contact a crisis resource right away. The 988 Suicide & Crisis Lifeline is available 24/7—just call or text 988. You don't have to face this alone.
What If I'm Not Ready for Therapy Yet?
That's okay. Taking time to feel ready is valid. In the meantime, keep practicing what helps. Pay attention to your patterns. When does anxiety hit hardest? What makes it better or worse? This self-awareness will serve you well when you do decide to reach out.
And know this: you're not alone. Whether you're driving down I-70 toward Jefferson City or sitting in your living room in Liberty, countless people are dealing with the same racing thoughts and tight chest. Anxiety is one of the most common mental health concerns—and one of the most treatable.
Frequently Asked Questions About Anxiety Relief
How long do grounding techniques take to work?
Most grounding techniques begin calming your nervous system within 60-90 seconds. The breathing exercises work fastest because they directly communicate with your autonomic nervous system. You may not feel completely calm, but you should notice a reduction in the intensity of your symptoms. With practice, these techniques become more effective over time.
Can grounding techniques stop a panic attack?
Yes, grounding techniques can help shorten and reduce the intensity of panic attacks. They work by activating your parasympathetic nervous system, which counteracts the fight-or-flight response. While they may not stop a panic attack instantly, they can help you move through it faster and with less distress.
Why does my anxiety get worse at night?
Nighttime anxiety is extremely common. Without the distractions of daily life, your mind has more space to worry. Your body's cortisol levels also naturally shift in the evening, which can affect mood. Additionally, fatigue lowers your ability to regulate emotions. If nighttime anxiety is a pattern for you, establishing a calming bedtime routine can help.
Is it normal to feel like I can't breathe during anxiety?
Yes, this is one of the most common anxiety symptoms. During the stress response, your breathing naturally becomes shallow and rapid. This can create a sensation of not getting enough air, even though you are. Slow, deliberate breathing—especially extending your exhale—helps counteract this and signals safety to your brain.
Further Reading:
Grounding Techniques: 12 Simple Ways to Stay Present When Anxiety Takes Over
The Butterfly Hug: Resourcing & Bilateral Stimulation in EMDR
Can Anxiety Cause Real Physical Pain? What Therapists Want You to Know
Panic Attacks Before Presentations: What Missouri Professionals Need to Know
Why Can’t I Turn Off My Brain at Night? Racing Thoughts, Anxiety, and What Actually Helps
Get Support for Anxiety in Missouri
When you're ready to take the next step, out team of experienced, compassionate, highly trained Missouri therapists are here. Our therapists specialize in anxiety and trauma, using evidence-based approaches that actually work. This is the help we were founded to offer and where we focus much of our continuing education. As a team, we’ve helped thousands of people not just learn to use these techniques to calm their anxiety in the moment but also reduce their anxiety long term. We aren’t just therapists who can treat anxiety-it’s our passion and expertise. We have counseling offices in Lee's Summit and Columbia, and we offer telehealth throughout Missouri.
You can call us at (816) 287-1116 (for Lee’s Summit) or (573) 328-2288 (for Columbia) to talk with our intake team and find a therapist who fits your needs. No pressure, no judgment—just compassionate support when you're ready.
About the Author
Jessica Oliver, LCSW, is the founder and Clinical Director of Aspire Counseling. She specializes in anxiety and trauma treatment using evidence-based approaches including CBT, EMDR, and nervous system-informed care. With over a decade of experience helping Missourians manage anxiety, Jessica understands the urgent need for practical relief—and the deeper work that creates lasting change. She's trained in polyvagal theory and integrates this understanding into helping clients feel safe in their bodies again.
