Mads Bolland - Co-Founder
Having personally navigated anxiety, I understand how small habits can lead to profound changes. Worry Rings was born out of a desire to offer a subtle, stylish way to stay grounded in daily life. Whether it's spinning a ring instead of fidgeting or simply having a physical reminder to breathe, these moments are more powerful than they seem. Self-care isn’t a luxury—it’s a necessity.
Key Takeaways
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Learn five easy and effective grounding methods, like the 5-4-3-2-1 sensory scan and box breathing, to help manage stress and anxiety.
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Studies suggest that, besides its mental health benefits, grounding can reduce inflammation, improve sleep, and boost the immune system by restoring the body's natural electrical balance.
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Worry Rings provides a convenient way for individuals to engage in grounding techniques throughout the day, helping to reduce anxiety in stressful moments.
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While grounding techniques can be beneficial for mental well-being, they should not replace professional mental health care. Always consult a healthcare provider for severe anxiety or stress.
Why Mental Grounding Techniques Are Essential for Mental Health
Anxiety can often feel like a wave crashing over you, leaving you overwhelmed and out of control. Grounding exercises are here to help you reconnect with the present moment and bring a sense of calm when things feel out of control.
By focusing on physical sensations or mental exercises, grounding techniques can disrupt the cycle of panic and reduce stress. They help shift your attention from overwhelming thoughts to simple actions, making it easier to regain control. These methods don't try to stop anxiety entirely but help you manage it, giving you a sense of stability even in tough moments. Besides the various mental health benefits that grounding offers, it also positively affects the human body. The study, Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons, highlights the various health benefits of grounding, including an improved immune response, speed wound healing, better blood viscosity, and reduced chronic inflammation.
This blog shares five quick and effective ways to ground yourself when anxiety strikes.
1. Engage the Five Senses with the 5-4-3-2-1 Sensory Scan
If you're feeling overwhelmed or in the middle of an anxiety attack, the 5-4-3-2-1 sensory scan can really help bring you back to the here and now. By focusing on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste, you’ll start to calm your racing thoughts and feel more in control.
Breakdown of the five senses method:
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5 things you can see: Look around and identify five things in your environment. Focus on details like colour, texture, or shape to ground yourself.
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4 things you can touch: Feel the surface of objects near you—your clothes, a desk, a chair or the ground beneath you. Notice the temperature and texture.
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3 things you can hear: Close your eyes and listen for sounds. It could be your breathing, distant traffic, or birds outside.
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2 things you can smell: Identify scents around you, whether it’s your own perfume, the air, or something else nearby.
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1 thing you can taste: Focus on the taste in your mouth. Maybe you just drank something, or you can try to focus on a flavour you can detect.
This technique has also been found to be beneficial for those coping with trauma, with the Australian Psychological Society recommending it as a way to re-establish safety and maintain calmness.
2. Use a Worry Ring as a Physical Grounding Technique
Engaging in tactile activities like fidgeting with a Worry Ring offers a grounding technique that can alleviate anxiety and stress. The repetitive motion of spinning the ring serves as a sensory distraction, redirecting focus from anxious thoughts to the physical sensation at hand.
The psychology behind this method lies in sensory integration and intentional movement. A study conducted by the University of North Carolina found that subtle fidget jewellery, such as spinning and clicking rings, provides potential sensory input that can help reduce anxiety levels. Another study highlights that fidget devices, with their interactive qualities, support emotional regulation by helping individuals manage their affective responses. These tools create a grounding effect, allowing users to stay present and focused, reducing feelings of overwhelm.
In public settings, the discreet nature of a Worry Ring lets you use this technique without drawing attention, making it a go-to for moments when other methods aren’t ideal. This was the inspiration behind Worry Rings—a stylish, everyday grounding tool you can carry with you whenever you need it.
3. Practise Box Breathing Exercises to Calm the Nervous System
Box breathing is a simple yet powerful technique to manage anxiety and calm the nervous system. By focusing on controlled and deep breathing, you can reduce feelings of stress and regain a sense of calm. This method works by engaging the parasympathetic nervous system, helping to regulate your body’s stress response and slow down the physical symptoms of anxiety.
Here’s how you can practice it:
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Inhale for four counts
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Hold for four counts
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Exhale for four counts
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Hold for four counts
Repeat this process several times to create a calming rhythm, allowing your body and mind to centre.
The Black Dog Institute, a not-for-profit organisation pioneering mental health research, recommends box breathing as an effective tool to manage stress, trauma and anxiety. Box breathing can seamlessly integrate into your daily life, whether you’re feeling overwhelmed at work, trying to stay calm in public, or winding down before bed.
4. Use the ‘Safe Space’ Mental Visualisation to Self-Soothe
Sometimes, when anxiety kicks in, the best escape isn’t a place—it’s a mindset. Creating a ‘safe space’ in your mind gives you somewhere to go when everything feels overwhelming. It's an easy way to calm your nervous system, ease racing thoughts, and bring a sense of control back into the moment.
Beyond immediate relief, this technique can help build emotional resilience over time. By regularly visualising a place of comfort, you train your brain to associate it with feelings of safety, making it easier to self-soothe in stressful situations. It can also improve focus, as shifting attention away from anxious thoughts allows for clearer thinking and decision-making. Whether you use it to wind down before sleep, manage social anxiety, or reset during a tough day, having a mental refuge can be a game-changer.
Here’s how you can practice it:
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Choose your safe space – Take some deep breaths and picture a place where you feel calm and secure, like a quiet beach, a favourite park, or a cosy corner of your home.
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Engage your senses – Imagine the sights, sounds, smells, and textures around you. The more details you add, the more immersive it becomes.
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Connect with the feeling – Focus on the sense of safety and relaxation this place brings. Let that feeling settle in your body.
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Return whenever needed – With practice, this mental refuge can become a quick and reliable way to self-soothe in stressful moments.
5. Reset Your Body with Cold Water Immersion
Cold water immersion is more than just a wellness trend; it’s a powerful mental grounding technique that essentially resets your body. Anxiety often leads to an increased heart rate as the body enters a state of stress. Studies have shown that cold water immersion can lower the heart rate by up to 15%, which helps counter the body's natural fight-or-flight response.
Cold exposure triggers the mammalian diving reflex, which reduces your heart rate and improves circulation to vital organs. This process not only helps to calm your body but also creates a sense of focus and clarity, providing a powerful grounding effect. Cold water immersion, whether splashing your face or taking a cold shower, is an effective way to combat anxiety and regain a sense of calm.
Quick methods for immediate relief:
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Splashing cold water on your face: Applying cold water to your face can quickly activate the diving reflex, leading to a calming effect.
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Holding an ice cube: Grasping an ice cube provides a strong sensory input that can distract from anxious thoughts and bring attention to the present moment.
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Taking a cold shower: A brief cold shower can invigorate the senses and shift focus away from stressors, promoting mental clarity.
When you are experiencing the onset of a panic attack, rapid breathing or overwhelming anxiety, these quick cold water techniques can be a game-changer. Providing an immediate grounding effect, they help you regain control, reduce physical symptoms, and bring you back to the present moment. These simple actions are great tools for managing anxiety when it feels too much to handle.
Disclaimer: While grounding and self-care techniques can help manage stress and anxiety, they are not a substitute for professional mental health care. If you are experiencing severe anxiety, depression, or any other mental health concerns, we strongly encourage you to seek guidance from a qualified healthcare professional. Your well-being is our priority; professional support can provide you with the personalised care you need.
Building a Toolkit of Grounding Skills for Long-Term Mental Health
Managing anxiety is a journey, and building a toolkit of grounding techniques is key. Experiment with different methods to find what works best for you. Whether it’s cold water immersion or box breathing, consistency is important for long-term success.
By incorporating these techniques into your daily routine, you'll not only manage anxiety more effectively but build resilience over time. Keep practising, and remember, be kind to yourself as you learn what works best for you.
For further support in your grounding journey, Worry Rings are an effective tool designed to help you stay present and calm during moments of anxiety. Their subtle, tactile motion provides a discreet way to refocus your mind and regain control, making them perfect for everyday use when you need a quick reset.