Using Grounding Techniques + Sensory Strategy to Calm Anxiety

This post is sponsored by Chesapeake Bay Candle but my candle obsession is my own.

Hey guys! In my recent reader survey a lot of you asked for me and Brandon to be more open about his struggle with depression + anxiety and how we cope together as a couple to manage it. I wanted to say we heard you loud and clear. I’m currently partnering with Chesapeake Bay Candle to share their Heritage Collection and I thought this would be the perfect time to introduce y’all to a couple of grounding and sensory strategies we use to calm anxiety attacks. In case you’re not familiar with grounding…

Grounding is a technique that helps keep someone in the present. They help reorient a person to the here-and-now and in reality. Grounding skills can be helpful in managing overwhelming feelings or intense anxiety. They help someone to regain their mental focus from an often intensely emotional state.

When you're struggling with anxiety it is challenging to regain control of your emotional state. Fortunately, we have learned a few grounding and sensory strategy techniques to help manage anxiety. These are some of our favorites. | Anxiety | Anxiety Disorder | Mental Health | Grounding Techniques | Sensory Strategy |

I first heard about grounding and sensory strategy from a former co-worker back in Atlanta. She used the techniques with her son, but these strategies aren’t just for children. The purpose of these techniques is to redirect your mental focus and regain control of your emotional state. There are a lot of grounding techniques and sensory strategies you can try, but these are a few that really work for us. The next time you or someone you love is struggling with anxiety, try one of these grounding techniques. Make a note of which ones work best so you can quickly implement them when the anxiety attacks strike.

Grounding Techniques + Sensory Strategy to Calm Anxiety

If you have any questions about how we use these techniques or our personal experiences, drop a comment below or send an email to

Meditate or Listen to Music

Completing a meditation or listening to music is a great way to use sensory strategy to calm anxiety. Some of our favorite meditations are available on YouTube. It’s convenient to be able to create a meditation playlist which is accessible from our phones. If you’re at home, it’s easy to pop in your earbuds and sit quietly to complete a meditation and walk through the calming process. When you’re in public, try to locate a quiet bench, public park, or other seating area. If that’s not available, use your car. We’ve done meditations in our car dozens of times. Some of them only take 2 – 3 minutes so it’s easily done.

If you’re listening to music, I recommend using your earbuds and listening to classical music. The key is to focus on the music. What instruments can you hear? Can you isolate an instrument and focus on only the sounds from that device? Can you match the melody with your fingertips? Try drumming it out on your wrist or forearm. Are you able to picture the music? What color do you associate with the sounds? How is it moving? Creating a visual scene to accompany the sounds redirects your mind and helps break away from the anxiety cycle.

More Love:   14 Simple Ways to Reduce Stress

Use Aromatherapy

While a lot of people recommend using essential oils for aromatherapy, I prefer using candles made with essential oils. I find that the flickering flame is just as important as the scent and it triggers more of the sensory needs we require to break out of the mental trap of anxiety. My favorite go-to candles come from Chesapeake Bay Candle. They have a long burn-time (20 – 80 hours, depending on the product) and have rich scents that are perfect for mindful focus. Since Brandon loves the beach and finds being oceanside very calming, we enjoy the Heritage Collection.

The Heritage Collection embraces the natural, rustic charm of the Bay and provides soothing, energizing, and refreshing scents. This collection celebrates Maryland’s idyllic shoreline with authentic fragrances inspired by local botanicals and fruit. All fragrances are beautifully balanced and rounded with natural essential oils.

While you’re burning the candles, watch the flame. Is it short and close to the candle or is it leaping high and flickering around? Is it yellow? Orange? White? Blue? Move your hand slowly over the flame (at least 1 – 2 inches so you’re not burned) and feel the warmth of the flame. Slowly move your hand farther away then closer again and feel the change in temperature on your skin. Close your eyes and focus on the scent of the candle. Try to make out the different smells that make up this unique scent. If you’re burning multiple candles, can you separate them and identify them using only your sense of smell? The Heritage Collection we are currently burning includes Blood Orange, Wild Lemongrass, White Gardenia, and Milk + Honey. The Milk + Honey is my favorite for aromatherapy because it has such a rich, smooth scent. Brandon prefers the Blood Orange and Lemongrass. 

 When you're struggling with anxiety it is challenging to regain control of your emotional state. Fortunately, we have learned a few grounding and sensory strategy techniques to help manage anxiety. These are some of our favorites. | Anxiety | Anxiety Disorder | Mental Health | Grounding Techniques | Sensory Strategy |

Play “5 Senses”

Another quick and easy grounding technique for overcoming anxiety is the “5 Senses” game. It’s quick, easy, and almost always works for us. All you have to do is use the world around you to identify items using your primary 5 senses and count backwards from 5. The game goes like this…


  • 5 things you can see
  • 4 things you can smell
  • 3 things you can touch
  • 2 things you can taste
  • 1 thing you can hear

and feel free to mix it up depending on your location. If we are in a coffee shop or at a restaurant, sometimes we will start with 5 things you can taste. If we are somewhere noisy, we may do 5 things you can hear. The purpose of the exercise is to force your mind to shift away from whatever is making it anxious and make it concentrate on a new task. 

Do you struggle with anxiety? Have you ever tried any grounding techniques or sensory strategies? Tweet me @ashleyfromhp or leave your thoughts in the comments below.

My husband suffers from extreme anxiety that can, at times, be crippling. We have tried dozens of coping mechanisms and advice to various levels of success. Fortunately, we have learned a few different grounding techniques and sensory strategies to help us cope. These three are our favorites. Read through them and give them a try the next time you find yourself or a loved one facing an anxiety attack.

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