How do I stay emotionally grounded during chaos?
- Sherri M. Herman
- Oct 23
- 3 min read
You can stay emotionally grounded during chaos by using simple grounding techniques, calming your body, and reminding yourself of what’s in your control.
Why do I feel so unsettled when life gets chaotic?
Chaos—whether it’s a crisis at work, family stress, or political uncertainty—pushes your nervous system into high alert. Your body responds as if you’re in danger, even if the “threat” is an overflowing inbox or a tense conversation.
Feeling overwhelmed doesn’t mean you can't handle things. It’s your system signaling, “Something feels unsafe—slow down and find your footing.” Something's not quite right.
What does it actually mean to stay grounded during chaos?
Being grounded means you’re connected to the present moment instead of being swept away by fear or “what if” thinking produced by your anxious mind. It’s the ability to stay centered in your values and calm enough to make decisions—even when the world around you feels unstable.
Think of it like being the steady base of a tree. The wind may shake your branches, but your roots keep you anchored.
What are practical emotional grounding techniques I can use right now?
Here are three effective ways to bring yourself back when chaos spikes:
5–4–3–2–1 reset. Look around and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This anchors your attention in the here and now.
Breathe low and slow. Place a hand on your belly and take slow breaths, making your exhale longer than your inhale. This signals to your nervous system: “We’re safe.”
Ground through movement. Walk barefoot on the floor, press your feet into the ground, or stretch your body. Physical grounding calms emotional chaos. When you shift your body, you shift your mind.
Grounding practices give you access to the problem-solving parts of your brain so that you can control what's within your control (i.e. control the controllables).
How can I stay calm in chaos when everything feels out of control?
When life feels out of control, the key is to identify what’s actually within your control. You can’t stop the storm, but you can choose how you respond to it.
Ask yourself:
What’s one small step I can take right now?
What part of this situation is mine to handle, and what isn’t?
What support can I lean on instead of carrying this alone?
Chaos tricks you into thinking you must solve everything at once. Staying calm in chaos is about regulating your nervous system, then breaking things into manageable pieces, and letting go of what isn’t yours to carry.
How do I keep from shutting down emotionally?
Some people go into overdrive during chaos (going into action mode), while others shut down completely (going into preservation mode). Both are normal stress responses. If you tend to freeze or go numb, practice gentle re-engagement:
Take a short walk.
Splash cold water on your face.
Call a trusted friend
Name what you’re feeling.
Staying grounded isn’t about avoiding feelings—it’s about giving them enough space to move through you without taking over.
How can I stay centered when uncertainty drags on?
Coping with uncertainty is one of the hardest parts of chaos. Your brain craves answers, but when there aren’t any, the anxious mind fills in the blanks.
Instead of chasing certainty, try creating stability in small ways:
Stick to daily routines (meals, sleep, exercise).
Set boundaries with media and conversations that fuel panic.
Anchor to your values: ask, “Who do I want to be in the middle of this?”
These practices don’t eliminate chaos, but they give you a steady center to return to when everything else feels shaky.
What’s the long-term benefit of practicing grounding techniques?
The more you practice grounding when life is calm, the more natural it becomes in the middle of chaos. Over time, you build resilience—an inner knowing that even when things get messy, you can handle it.
Grounding won’t stop life from being unpredictable, but it will help you show up with clarity, steadiness, and self-trust.
Final thought
Chaos and stress is unavoidable—but being consumed by it is not. By grounding your body, regulating your nervous system, focusing on what you can control, and staying connected to your values, you create calm inside even when the outside world feels uncertain.
Ready to strengthen your resilience?
If chaos tends to pull you off center, there may be a hidden stress pattern draining your energy in the background. The more you understand it, the easier it becomes to stay steady—even in uncertain times.
FREE QUIZ
Discover Your Super Power that’s Secretly Draining You
If you’re struggling to feel grounded, it may be because you’re operating in your “superpower mode” that once helped you but now quietly gets in the way. I created a free quiz to help you name yours—and see how to step out of it.
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