Our website is best
viewed in portrait

When stress hits at work, whether it's a tight deadline, a difficult conversation or an overwhelming to-do list, grounding techniques can help you regain control. These simple, in-the-moment strategies reduce anxiety, sharpen focus and bring your attention back to the present.

What are grounding techniques?
Grounding techniques are mental and physical exercises that reconnect you to the here and now. They’re commonly used to ease anxiety, stress and when you’re overwhelmed. At work, they can help you:

• Regulate your emotions
• Stay focused under pressure
• Create calm during busy or intense moments
• Prevent stress from spiralling into burnout

Five practical grounding techniques to use in the office
These quick tools can be done discreetly, at your desk, in a meeting, or during a short break.
1. 5-4-3-2-1 method

Use your senses to ground yourself in the moment.

• 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

This is a great go-to if you're feeling overwhelmed or disconnected.

2. Breath reset
Try box breathing to calm your nervous system.

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts. Repeat for 1–2 minutes to feel a sense of control and calm.

3. Name 3 things
Say to yourself (silently or aloud):
“I am [your name]. I am at [your workplace]. It is [day and time].”
Adding 2–3 facts about your environment helps anchor your thoughts and reduce racing anxiety.

4. Body awareness scan
Start at your toes and move upward, mentally checking in with each part of your body. Notice sensations, tension or temperature. This quick scan reconnects your mind and body and can even relax tense muscles.

5. Cold sensation trick
Hold a cool water bottle, wash your hands with cold water or rub an ice cube on your wrist. This activates your body’s calming response and quickly shifts focus away from spiralling thoughts.

Build your own toolkit

Everyone is different, so explore what works best for you. Try a few grounding techniques and build a small list you can turn to when things get overwhelming.

Feeling overwhelmed? As a Bestmed member, you already have access to Emotional Wellbeing benefit with the Tempo wellness programme. Find out more here https://www.bestmed.co.za/en/tempo-wellness/tempo-wellness-programme#!tempoemotionalwellbeing.