5 Tips to Stay Grounded During a Stressful Day

By J.E. Nickerson

Some days try to sweep us off our feet—in the worst way. The to-do list grows, the interruptions pile up, and before we know it, we’re overwhelmed, anxious, or flat-out exhausted. When the world feels like it’s moving too fast, staying grounded isn’t just a luxury. It’s a necessity.

Here are five simple, effective ways to stay anchored when your day starts spiraling:

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1. Start with Peace

Before jumping into the noise of the day, take just 2–5 minutes to breathe deeply, pray, sit in silence, or sip something warm. This isn’t wasted time—it’s fuel. Stillness resets your nervous system and reminds you that you’re not ruled by urgency.

If your mornings tend to be busy, try preparing as much as you can the night before. Set up the coffee maker ahead of time, schedule your beverage machine to start automatically, or add a simple phone reminder to pause and relax when you wake up.

“Be still, and know that I am God.” —Psalm 46:10

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2. Use Micro-Breaks Wisely

Instead of scrolling through social media, step outside for a moment. Stretch your arms. Sip water slowly. Listen to a song that inspires you. Let your senses notice something quiet and real.

These tiny pauses help prevent the buildup of mental clutter. They’re micro reset moments—small actions that protect your nervous system from overload.

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3. Speak Truth to the Chaos

Stress often whispers lies: You’ll never finish. You’re not enough. This will never get better.

Speak truth in response. Write down one thing you can do right now and declare it a win. If you’ve finished something—even if it’s not directly connected to your main task—celebrate it. Small completions still count, and they build confidence.

Grounded people don’t ignore stress—they speak truth in the middle of it.

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4. Touch Something Real

When your thoughts start racing, use your senses to come back to the present. Hold a warm mug. Walk barefoot in the grass. Run your hand across the pages of a book.

Even something as simple as squeezing and releasing your hands can help release tension and bring you back to center. Your body becomes a grounding point your mind can rely on.

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5. Anchor to Your “Why”

Stress loses power when you remember your purpose. Whether you’re showing up for your family, your faith, your calling, or your healing—pausing to reconnect with your why gives meaning to the mess.

Try this simple breathing pattern to calm your body:

Breathe in for 4 counts. Hold for 4. Breathe out for 4.

This signals to your nervous system that you’re safe.

When things feel overwhelming, repeat these simple affirmations:

“I’m safe.”

“I’m enough.”

“My best is good enough.”

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Final Thought

Staying grounded doesn’t mean avoiding hard days. It means learning how to stand steady in them. It means learning to support yourself with kindness and understanding when the world becomes loud and chaotic.

Sometimes, the simplest habits—done with intention—become the lifeline that gets you through.

You’ve got this. One grounded breath at a time.

For help unwinding after a chaotic day, read the article Finding Rest in a World That Never Stops

Download my free resource 🔗6 AFFIRMATIONS FOR WRITERS AND CREATORS WHEN IT’S TIME to REST to help you rest and reset when life feels overwhelming 

📚 And if you’re new here, I’m J.E. Nickerson — faith based author and inspirational storyteller. You can check out my books here or follow me on YouTube for more inspiration and encouragement on this writing life.

Watch the following reel to see the importance of unwinding and staying grounded in your writing journey.