When the World Feels Heavy: Grounding and Mindfulness Tips
- Meg Genevie (she)
- Sep 24
- 3 min read
The world can feel scary or overwhelming right now. Between legislative battles, media rhetoric, and the very real fear that many LGBTQ+ people are feeling, the political climate can take a toll. It’s not just abstract, it’s personal. For many, the stress and anxiety feel constant: in conversations, at work or school, online, and in our communities. It’s exhausting, heartbreaking, and sometimes isolating.
In the midst of everything, there are ways to ground yourself in your present moment, ways to come back to ourselves and pause the chaos we may feel. Mindfulness, self-care, and community connection don’t erase injustice, but they can help protect our mental and emotional health.
Why Grounding and Mindfulness Matter
It reminds us we are here, now. When anxiety spikes, it’s often because our mind is leaping ahead, imagining what might happen. Grounding pulls us back to what is.
It helps us reclaim agency. We can’t always control what’s happening externally. Slowing down, noticing our breath, and recognizing our surroundings are choices we can make.
It builds resilience. When we practice going back, again and again, to what feels safe, steady, and true, we build an internal foundation. That foundation carries us when things may feel out of control.
The 5-4-3-2-1 Coping Technique
There are many different tools and techniques to help practice mindfulness. One that many people find helpful is the 5-4-3-2-1 exercise. It’s a simple sensory grounding technique adapted for moments when anxiety, panic, or overwhelm feel intense.
The idea is to slow the mind by engaging the senses, returning attention to the immediate moment. Here’s how it works:
5 – See five things around you. It might be a painting on the wall, your shoes, a lamp, a drink on a table, or the clouds through a window.
4 – Touch four things. Feel the texture of something near you—maybe your chair’s fabric, your hair, the paper of a book or notebook, the floor under your feet.
3 – Notice three things you hear. Notice sounds: the hum of a fan, distant traffic, birds outside, your own breath.
2 – Smell two things. Maybe you’re indoors and can smell soap or perfume; outside you might smell grass, flowers, or rain. If necessary, step somewhere so you can safely notice a smell you like.
1 – Taste one thing. What remains in your mouth? Gum, coffee, or maybe just the aftertaste of the last thing you ate. If nothing, you might carry a small favorite candy or something soothing in your bag to use for this step.
Take slow, deep breaths throughout. Let the breathing anchor you as you move through the steps. No rush. No judgement. Just breathing and noticing the space and body you are in.
Practical Tips for Using 5-4-3-2-1 & Mindfulness in Daily Life
Set gentle reminders.Use phone alarms or sticky notes (“Ground me now”) so you remember to check in with yourself, even on easier days.
Create a grounding corner.If possible, designate a space somewhere like your desk, a chair, or a corner with comforting objects (blanket, plants, photos). When stress rises, retreat there.
Do this with others.Grounding doesn’t have to be solitary. If you trust someone, invite them to do 5-4-3-2-1 with you. Shared vulnerability can deepen connection.
Pair with community care.Attend a peer support group, reach out to friends, or join a social or activity group. Solidarity matters. So does laughter, rest, and shared experiences.
Be kind with yourself.It’s okay if grounding doesn’t feel perfect. Sometimes your mind wanders, or you don’t notice anything especially comforting. That’s okay. The act of returning and trying has value in itself.
Holding Hope in Hard Times
There are reasons to feel anxious and scared, and your feelings are valid. Remember you are not alone. Moments of calm or mindful connection matter more than you may realize. Try the 5-4-3-2-1 exercise, or another technique that works for you, to ground yourself when you are feeling anxious or scared.
If you’re feeling overwhelmed regularly, it might help to talk to someone. We have resources available to help our community connect with the resources and care you need.
