Finding Calm in the Chaos: Managing Anxiety
Anxiety often feels like living in a constant state of “what if”—your mind racing, heart pounding, and body tense before the day even begins. For many of the women I work with—mothers, wives, professionals—this inner turmoil can become a daily battle. The weight of responsibility can be overwhelming, and sometimes, just catching your breath feels like a luxury.
As a therapist and a woman who wears many hats myself, I understand how anxiety can rob you of presence, peace, and even joy. But I also know this: you are not powerless. Grounding and mindfulness techniques can help you find calm, even in the midst of chaos.
What is Mindfulness?
Mindfulness is the practice of being fully present in the moment—aware of where you are, what you’re feeling, and what you’re experiencing without judgment. It’s not about clearing your mind of thoughts; it’s about creating space between you and your anxious mind so you can respond with clarity instead of fear.
What is Grounding?
Grounding brings you back to the here and now. When anxiety pulls you into spirals of fear or catastrophic thinking, grounding helps you anchor yourself in the present. It’s like tying a rope around your waist before stepping into a storm. You may sway, but you won’t be swept away.
5 Mindfulness and Grounding Tools I Teach My Clients
Here are some techniques I use in session and encourage my clients to practice daily:
1. 5-4-3-2-1 Grounding Technique
This classic grounding exercise uses your five senses to root you in the present:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Try it the next time your mind starts to race—it’s a great way to break the cycle of anxious thoughts.
2. Mindful Breathing
Place one hand on your chest and the other on your belly. Breathe in deeply through your nose for a count of 4, hold for 4, and exhale slowly through your mouth for a count of 6. Do this for a few minutes and notice how your body begins to soften.
3. Name It to Tame It
When anxiety rises, name what you’re feeling: “I’m feeling overwhelmed” This simple act activates the rational part of your brain and begins to lessen the intensity of the emotion. It’s mindfulness in action.
4. Body Scan Meditation
Take a few quiet minutes to mentally scan your body from head to toe. Where are you holding tension? Where can you soften? This cultivates awareness and helps you release stored anxiety from your body.
5. Grounding Objects
Keep a small item—a smooth stone, a bracelet, or essential oil—in your pocket or bag. When anxiety creeps in, hold it. Let it remind you that you’re safe, here, and in control.
Why It Works
These practices aren’t magic, but they are powerful. They teach your nervous system that it’s safe to relax. With consistency, you retrain your brain to respond to stress in a healthier way. Over time, anxiety loses its grip.
Final Thoughts
If you’ve been feeling overwhelmed, like you’re constantly on edge, you’re not alone—and you don’t have to figure it out alone either. In my therapy practice, I help women reclaim their peace, one breath, one moment at a time.
If you’re ready to explore how mindfulness and grounding can become part of your healing, I’d be honored to walk alongside you.
Jacqueline Pickens, LICSW
Jacqueline is the founder of Best Days Counseling & Consulting, LLC, where she helps working women, mothers, and wives navigate anxiety, burnout, and overwhelm using evidence-based practices like mindfulness, CBT, and in a trauma informed space. She believes in meeting clients where they are and empowering them to thrive.