Spring Anxiety Reset: Simple Grounding Skills for Busy Schedules
By: Hope Shenk
Spring can feel like a fresh start—and also like life suddenly speeds up. School schedules shift, work ramps up, family calendars fill, and the pressure to “get it together” can quietly spike anxiety.
If you’ve been feeling keyed up, distracted, or emotionally exhausted, you’re not alone. The good news: you don’t need an hour-long routine to feel better. A few simple grounding skills—used consistently—can help your body settle so your mind can think clearly again.
What is grounding (and why it helps anxiety)?
Grounding is a set of practical skills that help you reconnect to the present moment. When anxiety rises, your nervous system can shift into fight-or-flight. Grounding gently signals safety to your body so you can regulate.
Think of grounding as a reset button you can press throughout the day—especially when your schedule is full and you don’t have time for a long break.
Signs your body might need a reset
Anxiety doesn’t always show up as obvious worry. Sometimes it looks like:
Tight chest, shallow breathing, or a racing heart
Irritability or feeling on edge
Trouble focusing, forgetting things, or feeling scattered
Overthinking conversations or decisions
Avoiding tasks because they feel overwhelming
Sleep changes (hard to fall asleep, waking up anxious)
5 simple grounding skills for busy schedules
1) The 60-second breathing reset
Inhale through your nose for 4 seconds
Hold for 2 seconds
Exhale slowly for 6 seconds
Repeat for 5 cycles
2) The 5-4-3-2-1 sensory scan
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
3) Name it to tame it
Try saying:
“I’m noticing anxiety in my body.”
“My mind is trying to protect me by scanning for problems.”
“I can take one small next step.”
4) Press and release muscle reset
Press your feet into the floor for 10 seconds
Release for 10 seconds
Repeat 3 times
5) A short prayer to return to the moment
“Lord, give me daily bread for this moment.”
“God, help my body settle and my mind be clear.”
“Jesus, meet me here—right now.”
Best practices: how to make grounding skills work
Use it early (at 3/10, not 9/10)
Pair it with something you already do
Keep it small and consistent
If anxiety is starting to run your days
Grounding skills are a great start—but if anxiety is showing up often, impacting sleep, or shrinking your life, it may be time for extra support. Whether you are navigating anxiety, depression, trauma, marriage stress, parenting challenges, or simply feeling stuck, you do not have to sort it all out alone. At Christian Counseling of South Tampa & North Tampa (CCT), we are here to walk alongside you, no matter what chapter you are stepping into next.
If your journey feels overwhelming or you are longing for a caring, faith-centered presence to help guide you through life’s ups and downs, our experienced counselors are ready to support you. We understand the unique challenges of protecting both emotional health and faith in today’s troubled world, and we offer compassionate, Christ-centered counseling to help you find light, clarity, and hope as the year unfolds.
Whether through one-on-one sessions or via family counseling, we’ll work with you to find peace. Schedule a free consultation today and discover the support you deserve. Our team of caring therapists would be happy to offer support from our Tampa, FL-based therapy practice. You can receive the support you deserve by following these simple steps:
OTHER SERVICES OFFERED WITH CHRISTIAN COUNSELING OF TAMPA
At Christian Counseling of Tampa we offer many services by our Tampa, FL-based practice. Our team is happy to offer a variety of services in support of your mental health. Other services offered include child therapy, premarital counseling, Christian counseling, therapy for anxiety, marriage intensives, trauma, and therapy for depression. We use a variety of treatment modalities including CBT, EFT, grief therapy, and more! Feel free to learn more about us by visiting our FAQ or blog today!
Hope and healing are possible, one step at a time.
