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5 Grounding Techniques for When Anxiety Peaks

By Estella Nolasco, LMFT  ·  March 1, 2026  ·  5 min read

Anxiety has a way of pulling us out of the present moment and into a swirl of "what ifs." When that happens, our nervous system shifts into a heightened state of alertness — our heart races, our thoughts spiral, and it can feel impossible to find solid ground. The good news is that grounding techniques can interrupt that cycle and bring you back to safety, right where you are.

As a therapist, I share these tools with many of my clients — not as a cure, but as a first step toward regaining a sense of calm and control. Here are five of my favorites.

1. The 5-4-3-2-1 Technique

This is one of the most well-known grounding exercises — and for good reason. It works by engaging all five of your senses to anchor you in the present moment. Look around and name 5 things you can see, 4 things you can physically feel (the chair beneath you, the air on your skin), 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Moving through each sense slows your breathing and draws your attention away from anxious thoughts.

2. Box Breathing

When we are anxious, our breathing becomes shallow and rapid, which actually signals to our brain that there is danger. Box breathing interrupts this pattern. Inhale slowly for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts. Repeat this cycle four times. This technique is used by first responders and military personnel to regulate the nervous system under pressure — it works for all of us.

3. Cold Water Reset

Splashing cold water on your face or holding a cold glass activates the body's dive reflex, which naturally slows the heart rate. This is a simple, physiological way to interrupt a panic response. It sounds almost too simple — but the body responds powerfully to temperature change, making this a fast and accessible tool in any moment of overwhelm.

4. The Safe Place Visualization

Close your eyes and picture a place where you feel completely safe and at peace — it can be real or imagined. Maybe it is a beach, a quiet forest, or a cozy room. Engage all your senses in this visualization: What does it look like? What sounds surround you? What does the air feel like on your skin? Spending even two to three minutes in this mental space can significantly reduce anxiety levels.

5. Name What You Feel

Research in neuroscience shows that simply labeling an emotion — saying "I notice I am feeling anxious right now" — reduces its intensity. This is called affect labeling. Rather than becoming the anxiety, you become the observer of it. Try saying out loud or writing down exactly what you are experiencing. This small act of naming creates distance between you and the feeling, reminding you that you are not your anxiety.

Understanding Trauma: What It Is and How Therapy Helps

By Estella Nolasco, LMFT  ·  February 18, 2026  ·  7 min read

Trauma is one of the most misunderstood words in mental health. Many people believe that trauma only applies to extreme events — war, natural disasters, or severe abuse. But the truth is that trauma is not defined by the event itself. It is defined by the impact that event has on your nervous system, your sense of safety, and your ability to function in daily life.

If you have ever felt like you were overreacting to something, stuck in patterns you cannot explain, or carrying a heaviness you cannot quite name — you are not broken. You may be carrying the weight of unprocessed experiences. And healing is absolutely possible.

What Is Trauma, Really?

Trauma occurs when an experience overwhelms our capacity to cope. It can stem from a single event — an accident, an assault, a sudden loss — or from prolonged exposure to distressing circumstances, such as childhood neglect, domestic violence, or chronic illness. This second type, often called complex trauma, is particularly common and often goes unrecognized.

When we experience something overwhelming, our brain stores it differently than ordinary memories. Instead of being processed and filed away, traumatic memories can remain fragmented — stored in the body as physical sensations, emotional responses, and intrusive thoughts that feel present even years later.

Common Signs You May Be Carrying Trauma

Trauma shows up differently for everyone, but common signs include:

• Feeling on edge, hypervigilant, or easily startled
• Intrusive memories, flashbacks, or nightmares
• Emotional numbness or disconnection from yourself or others
• Avoiding people, places, or situations that feel triggering
• Difficulty trusting others or feeling safe in relationships
• Unexplained physical symptoms such as chronic pain or fatigue
• Persistent feelings of shame, guilt, or worthlessness

How Therapy Supports Trauma Healing

Healing from trauma is not about forgetting what happened. It is about changing your relationship to those memories so they no longer control your present. In my practice, I use evidence-based approaches that are specifically designed to help the nervous system process what it has been holding.

EMDR (Eye Movement Desensitization and Reprocessing) helps the brain reprocess stuck traumatic memories so they lose their emotional charge. Many clients find that experiences which once felt overwhelming become much more manageable after EMDR work.

CBT (Cognitive Behavioral Therapy) helps identify and shift the negative thought patterns and beliefs that trauma often creates — beliefs like "I am not safe," "I cannot trust anyone," or "It was my fault."

Mindfulness-based approaches help you develop a compassionate, present-moment awareness that allows you to observe your thoughts and sensations without being overwhelmed by them.

You Do Not Have to Carry This Alone

One of the most important things I want you to know is that reaching out for help is not a sign of weakness. It is an act of profound courage. Trauma thrives in silence and isolation. Healing happens in connection — in a safe, trusting relationship where your story is witnessed and honored.

Understanding EMDR: What It Is and Who It Helps

By Estella Nolasco, LMFT  ·  February 5, 2026  ·  8 min read

If you have been exploring therapy options for trauma, anxiety, or PTSD, you may have come across the term EMDR. It stands for Eye Movement Desensitization and Reprocessing — and while the name might sound clinical or even intimidating, the experience of EMDR is often described by clients as deeply calming and transformative.

I am trained in EMDR and use it regularly in my practice. I want to share a clear, compassionate explanation of what it is, how it works, and whether it might be right for you.

What Is EMDR?

EMDR was developed in the late 1980s by psychologist Dr. Francine Shapiro, who noticed that certain eye movements seemed to reduce the intensity of distressing thoughts. Since then, it has been extensively researched and is now recognized by the World Health Organization, the American Psychiatric Association, and the U.S. Department of Veterans Affairs as an effective treatment for trauma and PTSD.

At its core, EMDR helps the brain do what it naturally wants to do — process and integrate difficult experiences. When we go through something overwhelming, the brain can get stuck, storing the memory in a fragmented, emotionally charged way. EMDR uses bilateral stimulation (most commonly guided eye movements, but also tapping or auditory tones) to help the brain reprocess those stuck memories.

What Does an EMDR Session Look Like?

Many people are surprised by how gentle the process feels. Here is a general overview of what to expect:

• History and preparation: Before any reprocessing begins, I take time to understand your history, establish safety, and teach coping tools. This phase can take several sessions and is never rushed.
• Target identification: Together we identify the specific memory or experience to work on, along with the negative belief connected to it (e.g., "I am powerless") and the positive belief you would like to hold instead (e.g., "I am safe now").
• Reprocessing: While holding the target memory in mind, you follow my hand movements with your eyes (or experience another form of bilateral stimulation). You simply notice what comes up — thoughts, feelings, images, or sensations — without trying to analyze or change anything.
• Integration: Over time and across sessions, the memory loses its emotional charge. It does not disappear, but it no longer feels raw or overwhelming. Most clients describe it as the memory becoming something that happened to them rather than something that is still happening.

Who Can Benefit from EMDR?

EMDR was originally developed for PTSD, but research has expanded its application considerably. It may be helpful for:

• Post-Traumatic Stress Disorder (PTSD)
• Childhood trauma, neglect, or abuse
• Sexual trauma
• Anxiety and panic disorders
• Depression rooted in past experiences
• Grief and loss
• Low self-esteem stemming from past events
• Life transitions that trigger old wounds

Common Questions I Hear

"Do I have to talk about everything that happened?" No. One of the reasons many clients prefer EMDR is that it does not require you to narrate your trauma in detail. You hold the memory in awareness while the bilateral stimulation does much of the work.

"How many sessions will I need?" This varies greatly depending on the individual and the nature of the trauma. Some single-incident traumas resolve in as few as three to six sessions. Complex, longstanding trauma typically requires more time. We always move at your pace.

"Is it safe?" Yes. EMDR is a thoroughly researched, evidence-based therapy. It is always conducted within a framework of safety, trust, and preparation. You remain in control throughout the process.