From panic to peace…

Grounding techniques for emotional storms

Let’s talk about those moments that sneak up on you.

You know the ones I mean — when you’re doing okay (or at least holding it together)…
and suddenly, your chest tightens. Your thoughts start racing. Your heart is pounding and you’re not sure what triggered it.

Sometimes it’s a conversation.
Sometimes it’s silence.
Sometimes it’s nothing at all.

And suddenly, you're overwhelmed by emotion — anxiety, sadness, confusion — like you're caught in a storm without an umbrella.

I see this all the time with clients I work with during separation and divorce. They say things like:

“I don’t know what’s wrong with me. I was fine, and now I can’t breathe.”
“It just hits out of nowhere — the tears, the panic, the fear.”
“My mind goes into overdrive and I feel like I can’t shut it off.”

Sound familiar?

If so, here’s your gentle reminder:
🌀 You’re not broken.
🌀 This is normal.
🌀 And you can do something about it — in the moment — to find calm again.

So what’s actually happening?

Your body is in fight or flight mode.
Your nervous system perceives a threat — whether it’s real or emotional — and it floods your body with stress signals.

This might show up as:

  • Racing thoughts

  • Tight chest or shallow breathing

  • Brain fog

  • Feeling frozen or disconnected

  • Full-body panic

You don’t need to “logic” your way out of it.
You need to ground yourself.

And no, that doesn’t mean lighting a candle and meditating for 45 minutes (although that’s lovely if you have time).


This is about quick, practical tools you can use anywhere, anytime — to bring your body and mind back to centre.

💛 5 grounding techniques that actually work

Here are five tools I teach my coaching clients — especially those navigating big transitions like separation or divorce. These are designed to help you shift from panic to peace without needing to escape your life.

1. Name it to tame it

The fastest way to interrupt a panic spiral is to call it out.
Say, either out loud or in your head:

“I’m feeling anxious right now.”
“This is a wave. It will pass.”
“I am safe in this moment.”

Naming the emotion separates you from the feeling. You are not the panic — you’re just experiencing it. And that matters.

2. Use the power of cold

Splash cold water on your face.
Put your hands under a cold tap.
Hold an ice cube in your palm.

This activates your vagus nerve, which signals to your body: “We’re okay. We can calm down now.”
It’s simple, fast, and surprisingly effective.

3. Drop into your senses

Try this anywhere — even at work or in the car.

🟡 Look for 5 things you can see
🟠 Touch 4 things you can feel
🔵 Listen for 3 things you can hear
🟢 Notice 2 things you can smell
🔴 Focus on 1 thing you can taste

It pulls your attention out of your spinning thoughts and back into your body.

4. Anchor with movement

If you feel frozen or stuck in your head, move your body.
Stretch. Shake out your hands. Walk around the room. Press your feet into the floor.

Motion tells your brain: “We’re not trapped. We’re okay.”
Even 60 seconds of movement can shift your state.

5. The palm technique (my personal favourite)

Place your hand over your heart. Close your eyes.
Take a slow, deep breath. Feel your heartbeat.

Then repeat:

“I am here. I am grounded. I am safe.”

Do this for 3–5 breaths. It works. And it’s one of the fastest ways to go from spiralling to centred.

When in doubt — slow it down

You don’t need to fix the whole situation.
You don’t need to make all the decisions today.
You just need to come back to right now. To your body. Your breath. Your calm.

The emotional storms will come — that’s part of healing.
But you can learn to ride them without getting swept away.

And if you need help staying grounded during this season? That’s exactly what we’re here for.

🌀 Coaching that supports your healing
🌀 Divorce Retreats that help you reset
🌀 Courses that give you tools to stay calm and clear

📣 Coming later this year: our online divorce coaching courses are opening soon! If you’ve been craving deeper support, we’ve got you. 💛

You’ve got this — even when it doesn’t feel like it.
And when you forget that? Come back to this page. We’ll remind you.

With love,
Kerstin

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The antidote to heavy emotions…

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Riding the emotional rollercoaster…