Summer can be full of sunshine, adventure, and connection—but it can also bring sensory overload, social pressure, and disruptions to routine. Whether it’s a crowded event, a change in structure or simply feeling overstimulated by too much happening at once, overwhelming moments can sneak up on anyone—kids, teens and adults alike.

Grounding techniques are simple, powerful tools that can help bring you back into the present when anxiety, stress or emotional overload strikes. They work by reconnecting you to your body, your breath and your surroundings.

Here are five grounding strategies you can turn to when summer gets overwhelming:

1. The 5-4-3-2-1 Method

This classic grounding tool engages all five senses to help shift focus away from anxiety and into the present moment.

Try this:

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

This technique is especially helpful when you’re in a busy environment or feel mentally scattered. It gives your brain a structured task to focus on, creating space from anxious thoughts.

 2. Box Breathing

Also known as square breathing, this method slows down your nervous system and creates a calming rhythm.

How to do it:

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts
  Repeat for 3–5 rounds.

This can be done almost anywhere—in the car, at a family gathering or even during a break from a social event.

 3. Grounding Through Touch

Use physical objects or sensations to bring yourself back to your body and your space.

Ideas include:

• Holding a cool drink or an ice cube
• Running your fingers over textured fabric or sand
• Putting your feet flat on the ground and pressing down gently
• Carrying a small fidget or sensory item in your pocket

This is a great option for kids and teens who need something tangible when they feel overwhelmed.

 4. Create a Sensory Break Space

Sometimes, you just need a few minutes away from the stimulation. Set up a small “quiet corner” or designate a place where you (or your child) can regroup.

This could include:

• Noise-canceling headphones
• Calming music or nature sounds
• A favorite calming scent (like lavender or peppermint)
• A comforting item like a soft blanket or stress ball

Even a short break with intention can help reset your mood and energy.

5. Name It to Tame It

One of the most powerful grounding tools is simply labeling what you’re feeling. When we name an emotion—“I feel overwhelmed” or “This feels like too much right now”—we activate the thinking part of the brain and give ourselves a moment of clarity.

You can also journal, speak it aloud or write it on your phone. Naming what’s happening can lessen its hold and help you choose your next step with more awareness.

A Season for Presence

Summer doesn’t have to be all-or-nothing. It’s okay to enjoy the good moments and acknowledge when you need a break. Practicing these grounding techniques can help you or your loved ones stay connected, calm and supported even when the world feels loud.

If you or someone in your family is struggling with anxiety, emotional regulation or sensory overwhelm, our team at Family Connections is here to help. You’re not alone—and support is just a conversation away.