A 5-Minute Thanksgiving Grounding You Can Do In The Bathroom

A 5-Minute Thanksgiving Grounding You Can Do In The Bathroom

A 5-Minute Thanksgiving Grounding You Can Do In The Bathroom

The holidays can be beautiful and completely overstimulating.

Between the noise, the smells, the small talk, and the emotional landmines of family gatherings, your nervous system might be screaming for a timeout long before dessert hits the table.

You don’t need a full meditation retreat to regulate. You just need five minutes, a quiet space, and a locked bathroom door.

Step 1: Close the door and name what’s happening

You’re not “being dramatic.” You’re overstimulated.

When too many sensations hit at once - voices, clattering dishes, emotions -your body’s stress system goes into overdrive.

Say quietly (or in your head):

“My body is reacting to too much input. I’m safe, but I need a break.”

Naming the truth out loud signals to your nervous system: I’m in charge again.

Step 2: Reset your breath

Plant your feet on the floor.

Place one hand on your chest and one on your stomach.

Inhale through your nose for 4 seconds, hold for 2, exhale slowly through your mouth for 6.

Repeat this 5–10 times.

Long exhales trigger your body’s calming response. You may notice your shoulders drop or your jaw unclench. That’s your parasympathetic system coming back online.

Step 3: Use your senses to ground in the present

Pick one or two senses to anchor you:

• Sight: Focus on something neutral—the pattern on the tile, the color of the soap.

• Touch: Run cool water over your hands. Feel it, name it (“cool,” “steady,” “here”).

• Sound: Listen for one soft, consistent sound (the fan, your breath).

• Smell: Take a slow inhale. If there’s a candle or lotion, use scent as a cue of safety.

Your body can’t stay anxious when your brain is fully focused on now.

Step 4: Add a physical release

If you can, do one quick reset movement:

• Shake out your hands for 10 seconds

• Roll your shoulders in slow circles

• Press your palms against the wall for grounding pressure

Movement helps your body discharge stored stress energy—it’s how you remind your system the “threat” is over.

Step 5: Say this grounding affirmation

End with this phrase (silently or out loud):

“I can return to the room calm and centered. I’m allowed to protect my peace.”

Stay for as long as you need. When you walk out, you’re not rejoining chaos—you’re entering as a grounded version of yourself.

Why this works

Grounding techniques work because they reset your nervous system, not your situation.

You can’t control other people’s energy, but you can control how much of it your body absorbs.

Even a 5-minute break can shift your entire evening.

If this season feels heavy

If the holidays bring more anxiety than joy, you’re not alone—and you don’t have to white-knuckle your way through it.

At Clear Mind Counseling, our therapists specialize in helping adults manage anxiety, ADHD, and overwhelm, especially around family and seasonal stress.

We also offer student therapist sessions starting at $25, supervised by licensed clinicians - because everyone deserves support, no matter the budget.

Take your next grounding step with us.

👉 Book a Free Consultation