12 Nurse-Approved Grounding Techniques to Use During a Stressful Shift

Nursing is a rewarding but high-stress profession. From emotionally intense situations to overwhelming workloads, it’s no surprise that many nurses experience anxiety, burnout, and even panic. If you’ve ever felt overwhelmed in the middle of your shift, grounding techniques may be a powerful tool to help you stay calm and centered.

Nurse sitting on the floor in scrubs, looking overwhelmed with head resting on knees. Text overlay reads, “Feeling Overwhelmed at Work? Try These Grounding Tools for Nurses” from Shine On RN.

I experienced my first panic attack two and a half years into my nursing career.

I was working as a float pool nurse on a weekend shift and had already been reassigned several times. Eventually, I landed on a unit I’d never worked before, with a heavy assignment and a direct admit. The patient was medically complex, and I felt unprepared. I didn’t know the other nurses well, and no one had time to help. I couldn’t find my nursing assistant. My heart was racing, I was sweating, my ears were ringing. I felt alone, incompetent, and out of control.

That kind of moment is not uncommon in healthcare. In fact, a 2022 ANA survey found that 46% of nurses reported experiencing anxiety in the past two weeks, and 50% said they felt overwhelmed. Stress is a reality in nursing, but we’re not powerless against it.

Grounding techniques can help you manage intense emotions, regain focus, and reconnect with the present moment, even during your shift.

What Are Grounding Techniques?

Grounding techniques are simple, evidence-informed exercises designed to bring your focus back to the here and now. By engaging your five senses or focusing your attention, you can interrupt spiraling thoughts, reduce anxiety, and improve emotional regulation.

These mindfulness tools are especially helpful when you’re:

  • Experiencing anxiety or panic

  • Dealing with dissociation or stress-related fog

  • Coming down from a high-stress situation

  • Coping with negative thoughts or intrusive memories

  • Simply needing a moment to regroup

They also promote:

  • Self-awareness

  • Emotional regulation

  • A sense of safety and control

  • Mindful presence

Studies have shown that mindfulness-based interventions like grounding can improve symptoms of anxiety and stress. For nurses, grounding techniques can be a realistic, low-effort way to support your mental well-being during the workday.

Grounding Techniques for Nurses: What Works at Work

Not every mindfulness practice fits into a 12-hour shift. That’s why I’ve pulled together nurse-friendly grounding exercises that are practical, discreet, and effective—even in a busy hospital or clinic setting.

Physical & Sensory Grounding Techniques

1.Try the 5-4-3-2-1 Method

This classic exercise uses all five senses to anchor you in the present moment:

  • 5 things you can see

  • 4 things you can hear

  • 3 things you can feel

  • 2 things you can smell

  • 1 thing you can taste

This exercise works best when you really pause to notice your surroundings. What textures, colors, or background sounds have you been tuning out?

2. Do a Body Scan

Take a moment (even while sitting at the nurses’ station) to quietly scan your body from head to toe. Notice each area -your feet, legs, back, arms, shoulders, face, without judgment. Where are you holding tension? Are certain areas warm, cold, numb, or tingly? This kind of intentional focus can help regulate your nervous system.

3. Use Water Mindfully

Handwashing is a built-in opportunity for grounding. Instead of rushing through it, notice the temperature of the water, the feel of the soap, the pressure of your hands rubbing together. Try switching to cold water briefly and notice the shift in sensation.

4. Taste Something Intentional

Even a small snack or sip can be grounding if you slow down. Strong flavors (like sour candy, mint, or bold coffee) are especially effective. Let the taste linger and notice how it changes.

5. Use Your Sense of Smell

Scent can trigger strong emotional and physical responses. Keep a pleasant, subtle scent nearby (check workplace scent policies first). A whiff of tea, coffee, or a scent sachet from your locker can help shift your focus.

6. Focus on a Comfort Object

Consider keeping a small, safe object in your pocket or locker - a smooth stone, textured fidget, or meaningful item. Let it anchor you when you need something tangible to hold onto.

Mental Grounding Techniques

7. Play a Mental Category Game

Pick a fun category (fruits, animals, TV shows, anything you enjoy) and name as many as you can in 60 seconds. Or go A to Z with items from the category. This simple game distracts your mind from distressing thoughts.

8. Make a Mental List

Try listing your favorite books, songs, or things that make you smile. You can also list steps in a favorite recipe or the names of your past pets. Anything that redirects your brain helps.

9. Visualize a Safe Place

Picture a location that brings you peace - a favorite vacation spot, a quiet childhood space, or somewhere you dream of going. Close your eyes and “walk” through it with all five senses.

10. Use Positive Affirmations

Short, affirming phrases can quiet inner criticism and build confidence. Try repeating:

  • “I make a difference.”

  • “I am capable and calm.”

  • “I care for myself as I care for others.”

  • “This feeling will pass.”

11. Recite a Song, Poem, or Prayer

Think of a favorite poem, prayer, or song lyric. Reciting something familiar and positive can bring comfort and structure to overwhelming moments.

12. Describe Your Environment

Ground yourself by quietly describing what’s around you as if explaining it to someone who isn’t there. What color is the floor? What do you hear in the distance? What does your uniform feel like? Use your senses to pull yourself back to now.

Final Thoughts

Like any new skill, grounding techniques become more effective with practice. Try them on a good day before you really need them. Figure out what works best for your brain and your work setting. With time, these small moments of mindfulness can add up to a greater sense of calm, confidence, and control.

If you’re interested in more tools for nurse well-being, check out the blog. Plus, more free resources coming soon!


Disclaimer: The content on this site is for informational purposes only and is not a substitute for professional medical, legal, financial, or psychological advice. Always consult with qualified professionals regarding your unique needs and circumstances.

Next
Next

How to Set Boundaries as a Nurse (Without Guilt)