5 Grounding Techniques to Calm Anxiety in the Moment
Why Grounding Matters
How anxiety hijacks your mind and body
We’ve all been there — the room feels a little too bright, your clothes feel a little too tight, and your breathing becomes a little shallow. It’s like something has short circuited your brain, and remembering how to function can sometimes take all you have in you to do.
Grounding helps bring you back to the present and regain control
When anxiety creeps up on us (or sometimes more accurately, busts down the door), there are tried and true grounding techniques you can fall back on when you find yourself needing them most.
Technique 1: The 5-4-3-2-1 Sensory Exercise
How to engage your senses to focus on the here and now
One of the most known and used grounding techniques is the 5-4-3-2-1 Sensory Exercise. As the name suggests, it really is as easy as 1-2-3.
Step-by-step instructions
Step one: find 5 things you can see. Anything in your surroundings that catches your eye, find 5 of them — maybe it’s a red bird in the bush, a yellow armchair across the room, or the navy stripes on your colleague’s tie. It can be anything — but be sure to find 5 of them.
Step two: find 4 things you can touch. Anything around you that you can touch and feel, do so. The button on your coat, the cup of coffee in your hand, or even a small stone or fidget toy in your pocket.
Step three: find 3 things you can hear. That red bird you noticed before — has it chirped? That table next to you — did you hear her laugh? And what about that car that just honked one street over? These are all examples of finding things you can specifically hear, even when you’re potentially in an overstimulating environment.
Step four: find 2 things you can smell. This one can be a bit trickier, depending on where you are. Something to consider for this one is having a bracelet that you can spray with a calming scent, like vanilla or lavender. That way when you need to find something you can smell quickly, you’ll have something quick and accessible.
Step five: find one thing you can taste. As with the last step, depending on your situation, finding something you can taste can also be harder to do. Consider keeping a mint or a candy in your pocket for the times you might need it most.
Technique 2: Deep Breathing
Benefits of controlled breathing on the nervous system
Your nervous system functions best with proper oxygen flow. When we become anxious, sometimes that flow is disrupted, leaving our nervous system scrambling in its own ways. Having a practiced deep breathing exercise can be impactful to helping you overcome temporary dysregulation.
Simple breathing methods
One method you can consider is the 4-7-8 technique. With this, you breathe in for 4 seconds, hold it for 7 seconds, and then release the breath for 8 seconds. Repeating this a few times has the power to settle your body back down to a manageable state.
Note: if you have never done this before, it has the potential to make you lightheaded and it is advised you try the first few times sitting down. If you find that you’re struggling to meet the full 4-7-8 pattern, Medical News Today suggests starting with a 2-3.5-4 pattern to work yourself up to it if needed.
Technique 3: Physical Grounding
Using your body to reconnect with the present
Using touch and movement to ground yourself to the present moment can be a powerful tool to getting your mind and body to begin cooperating with each other again.
Examples of physical grounding
Stomping your feet, clenching and unclenching your fists, holding an ice cube, walking, or even dancing are somatic techniques that can be used to get a grip when you feel like control is slipping through your fingers. Movement is often said to be medicine, and there is a solidly scientific reason for it.
Technique 4: Mindful Observation
Focusing on one object or detail around you
Find an object around you, some kind of visual detail you can pick up on, and take a moment to fully consider it. What color is it? What makes it interesting? Does it have a pattern or texture? Focusing your mind to questions such as these can be a great way to bring much needed focus when needed.
Using curiosity to shift away from anxious thoughts
Curiosity can be an effective tool in getting your body and mind to cooperate with one another again. Rather than allowing your anxiety to run you into a metaphorical wall, consider turning it into a doorway instead by asking yourself, “What is this feeling trying to tell me?” or “What is really going on here?” Allowing yourself to meet your own feelings with curiosity can be a gateway for deeper understanding if you can allow yourself to observe rather than judge what you’re feeling.
Technique 5: Self-Soothing Statements
Affirmations and compassionate self-talk
If a friend were in your situation, struggling as you are, how might you speak to them? Consider speaking to yourself in a similar way, using affirmations and compassionate self-talk to guide you out of your anxiety. Remember — just because you feel something doesn’t make it true, and you have the power to remind yourself of what is true.
Examples to use during moments of anxiety
“I am safe”, “I am doing the best I can”, or “I am enough” can nurture a sense of resiliency within yourself and soften self-criticism. Compassionate self-talk can be a steadying inner voice when your inner world feels unkind or uncertain.
When to Use Grounding Techniques
In public settings, at home, or during a panic attack
You can use grounding techniques no matter where you are. Whether you are in a public setting, the workplace, or even at home, there is no where that a grounding technique won’t offer some assistance in the midst of a panic attack.
Incorporating grounding into daily routines
Incorporating grounding techniques into your daily routines can be a great way to get ahead of anxiety before it even has time to start. If you know that you are about to walk into a potentially triggering situation, practicing some breathing or grounding techniques before you even get there can be a game changer that can leave you feeling empowered and in control.
Final Thoughts: Building Your Grounding Toolbox
Practice makes grounding more effective
Practice makes grounding and mindfulness techniques all the more effective as you figure out what works best for you. Therapy can be a great place to work out these details with a trusted professional who is well-versed and educated on these techniques, trained in ways to help you find just what you need to do the next time your world feels like it’s going sideways.
You are not alone in your anxiety — so many of us are walking through it, learning how to navigate the ins and outs of it day by day. Whether you're just beginning to understand what you're feeling or have been carrying this weight for a while, please know that support is available to you and within your reach.
If you need a little help in finding what works best for you, reach out at your own pace whenever you feel that you are ready to take the next step.