Overwhelmed at your desk? 3 psychologist-approved grounding techniques you can use in 60 seconds

Last week, I asked a question on a LinkedIn poll: "When you are feeling overwhelmed by work, what is the first thing you tend to sacrifice?" Thank you to everyone who participated. There was a tie for what we sacrifice first: 33% of us let go of our personal relationships, and another 33% sacrifice our time for hobbies and 'me time'. This tells a powerful story: when under pressure, we often let go of the very things that refuel and sustain us.

In our pursuit of professional excellence, the first things we often let go of are the pillars of our wellbeing that sustain us. We are, in essence, trying to pour from an empty cup.

That feeling of being overwhelmed at your desk is actually a physiological state. Your nervous system is in overdrive, your focus is scattered, and your ability to think clearly and creatively plummets. When you are in that state, simply working harder is the least effective thing you can do.

What you need is a way to reset.....

Here are three simple, evidence-based grounding techniques that are designed to do just that. They are discreet, take less than 60 seconds, and can be done right at your desk to get you back into a state of calm control.

1. The 5-4-3-2-1 Grounding Technique

The 5-4-3-2-1 grounding technique

This is a powerful mindfulness exercise that works by pulling your attention away from the anxious thoughts in your mind and anchoring it in your immediate physical environment.

How to do it: Name:

• 5 things you can see. (e.g., your computer monitor, a plant on your desk, the colour of your pen, a picture frame, a crack in the wall).

• 4 things you can feel. (e.g., the pressure of your feet flat on the floor, the texture of your chair against your back, the coolness of the desk on your forearms, the fabric of your shirt).

• 3 things you can hear. (e.g., the hum of your computer, the distant sound of traffic, your own breathing).

• 2 things you can smell. (e.g., your coffee, a hand sanitizer, the faint scent of a book).

• 1 thing you can taste. (e.g., the lingering taste of your last drink, or simply the sensation of your own tongue in your mouth).

Why it works: Anxiety and overwhelm are often future-focused or past-focused. This technique forces your brain into the present moment by engaging all five senses, interrupting the cycle of anxious thoughts.

2. The 4-7-8 Breathing Technique

Developed by Dr. Andrew Weil, this technique is sometimes called relaxing breath and has a direct impact on your parasympathetic nervous system, which controls the body's rest-and-digest response.

How to do it:

• Breathe in quietly through your nose for a count of 4.

• Hold your breath for a count of 7.

• Exhale completely through your mouth, making a whooshing sound, for a count of 8.

• Repeat this cycle 3 to 4 times.

Why it works: The prolonged exhalation helps to slow your heart rate, lower your blood pressure, and send a signal to your brain that it is safe to relax. It is a powerful and immediate antidote to the fight-or-flight response that stress triggers.

3. The Chair Grounding Technique

This technique uses proprioception (your body's awareness of its position in space) to create a sense of stability and centeredness.

How to do it:

• Sit in your chair with your feet flat on the floor.

• Sit up straight, so your back is making full contact with the back of the chair.

• Consciously press your feet down into the floor. Feel the solid ground beneath you.

• Simultaneously, press your back firmly into the chair. Feel how it is supporting your entire upper body.

• Place your hands on your thighs and press down. Notice the tension in your arms. Then, release.

Why it works: By actively engaging your large muscles and focusing on the sensation of being physically supported by the chair and the floor, you create a feeling of being grounded and stable, which can counteract feelings of emotional free-fall.

How to turn these in-the-moment tools to Long-Term Strategy

These techniques are powerful first-aid for moments of overwhelm. If you find yourself needing them every single day, it may be a sign that the underlying issue is not just a moment of stress, but a pattern of burnout.

If you found these insights valuable, I invite you to follow my profile  where I will be sharing practical, evidence-based strategies for building sustainable resilience in your professional life. Let's continue the conversation.