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Anxious but Present: How Disneyland Helps Me Stay Grounded

By Maria Martinez on Jul 28, 2025

As a therapist, I often hear things like, “You must have it all together,” or “I’m sure you don’t deal with anxiety.”
All I have to say to that is: WRONG.

I’m a therapist who lives with anxiety—and I’m human, too.

Over time, I’ve learned to accept that both truths can exist side by side. My anxiety isn’t something I can just “turn off..."
Not even in Disneyland.
Actually… especially not in Disneyland.

Between the crowds, the noise, the overstimulation, and the pressure to "make every moment magical," anxiety can sneak in before I’ve even scanned my Disney Magic Key pass.

But here’s the twist: Disneyland is also the very place that’s taught me how to pause, ground, and regulate myself in ways I didn’t even expect. Over time, it's become my own kind of therapy, offering real-time present moment opportunities to practice the same tools I often share with clients as well as with my own work.

Now let me show you how.

**My Anxious Brain at Disneyland**

I love the parks, but here’s what anxiety often sounds like in my head:(Maybe you can relate)

• “Are we doing enough?”

• “What if I picked the wrong ride first?”

• “Why am I overwhelmed when I’m supposed to be having fun?”

• “Everyone else seems fine—what’s wrong with me?”

In the past, I’d push through, ignore the discomfort, and try to perform joy. However, now? I meet those moments with mindfulness.

Grounding Tools I Utilize in the Parks

Here is some simple grounding/mindful moments I practice often to help me re-center using the Magic of Disneyland.

1. The “Main Street 5-4-3-2-1 Method.”

When I feel anxious, I use my 5 senses to ground myself:

5 things I see:
Mickey balloons, popcorn cart, Sleeping Beauty Castle, a family with matching shirts, someone wearing mouse ears like mine.

4 things I feel:
My feet in my shoes, breeze on my face, backpack strap, a cold drink in my hand.

3 things I hear:
Trolley bell, music from a parade, laughter behind me.

2 things I smell:
Fresh Popcorn & Disney churros.

1 thing I taste:
Dole Whip (obviously).

This technique brings me out of my head and into the now—which is often enough to settle my nervous system.

2. Use Rides as Regulating Rhythms

There’s a reason so many of us love “Pirates of the Caribbean” or “it’s a small world.” The slow, gentle rhythm of those rides can calm an overstimulated nervous system.

When I need to regroup, I choose rides that feel soothing:

• Pirates (cool, dark, slow-paced)

• “it’s a small world” (predictable, repetitive music)

• Jungle Cruise (humor and calm water)

• The train around the park (slow movement & people-watching)

Think of it like riding your way into regulation.

3. Finding “Quiet Pockets” of Peace

Disneyland is loud—but if you look for them, there are sacred spaces.

My favorites:

• The benches behind Edelweiss Snacks (in Fantasyland near Matterhorn)

• The shaded trail around Tom Sawyer Island

• The Animation Academy lobby in Disney’s California (DCA)

• The back corner of Star Wars: Galaxy’s Edge near the Resistance base

• The train car for a solo loop around the park

I build in quiet moments, just like I would recommend to my clients during a stressful day.

4. Name What’s Real—And Let Go of the Rest

Sometimes I get stuck in the idea that every moment “has to be magical.” But the truth is: some moments are just...human.

When I name it ("I'm feeling anxious right now, and that's okay"), I stop fighting it. I stop pretending. And somehow, that honesty softens everything.

Final Thoughts: Magic Is in the Mindful Moments

I still have anxious days, even in Disneyland. But now I meet them differently: with a deep breath, with awareness, and with permission to slow down.

Disneyland didn’t “cure” my anxiety. And as a reminder is not my replacement for therapy. But it gave me a playful, loving place to practice being present. And over time, it’s become part of my personal healing story.

So, if you’re an anxious heart navigating this busy world whether you’re in a theme park, at work, or just doing your best to make it through the day—this is your reminder: