Feeling Overwhelmed? Here Are 10 Gentle Ways to Anchor Yourself

In a world that feels overwhelming before you even step foot outside your door, news headlines, social media feeds, the back-to-school shuffle, and endless schedules, it’s easy to feel like you’re sinking.

And when you’re already overwhelmed, someone offering a big solution can feel less like a lifeline and more like being handed another brick while you’re drowning. What you need in those moments isn’t another “to-do.” You need an anchor. Something simple. Something grounding.

Here are a few gentle ways to anchor yourself when life feels like quicksand:

1. Name your emotions out loud.
“Name it to tame it.” Saying, “I feel anxious” or “I feel tired” may sound small, but putting words to emotions helps the brain calm itself.

2. Notice what’s already in your routine.
Instead of adding more, acknowledge what you’re already doing: making your coffee, brushing your teeth, drinking water. These little things create stability, and they count.

3. Find your favorite color.
Look around your room, your office, or outside. Spotting something as simple as your favorite shade is a moment of connection to the present.

4. Breathe.
Yes, you’ve heard it before. But even reading this, you might have let out a sigh. That matters.

5. Listen to a favorite song.
Music shifts energy quickly and can bring you back into your body.

6. Come back to now.
If something isn’t happening until next week, don’t let it rob you of today. Focus on what’s right here, right now.

7. Shift your focus physically.
Bring awareness to your pinky finger, then your big toe, then your calf, notice your body’s sensations. Even one minute of body focus helps re-center your mind.

8. Change your phone lock screen.
Pick a photo: your pet, child, a trip you loved, or a place you’re looking forward to. Then, really look at the details when you unlock your phone.

9. Enjoy one small moment of your day.
The sip of coffee, cuddling your pet, pulling your favorite blanket over you at night. Let yourself notice it.

10. Turn down the volume.

Yes. Turn down the music, podcast, maybe let nature be your guide. Sometimes we don’t realize how stimulating constant noise can be.

One step at a time. One day at a time.
You’ve moved through overwhelming moments before, and you’ll move through this one too. You’re not alone.