Anxiety can feel like a storm inside your mind and body—overwhelming, disorienting, and all-consuming. When it strikes, it’s easy to feel like you’re losing control or being swept away by the intensity of your thoughts and emotions. But here’s the good news: you have the power to anchor yourself, even in the midst of the storm. Grounding techniques are simple, effective tools that can help you reconnect with the present moment and find calm when anxiety feels overwhelming.
As a therapist, I’ve seen firsthand how grounding techniques can be a lifeline for my clients. These practices aren’t about eliminating anxiety entirely (because let’s be real, anxiety is a normal part of being human). Instead, they’re about creating a sense of safety and stability in the moment, so you can navigate your emotions with more clarity and compassion.
If you’re feeling anxious right now or want to be prepared for the next time anxiety arises, here are five grounding techniques to try:
1. The 5-4-3-2-1 Sensory Check-In
This technique uses your five senses to bring your attention back to the present moment. Start by taking a deep breath, then name:
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5 things you can see (e.g., the clock on the wall, a plant on your desk)
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4 things you can touch (e.g., the fabric of your shirt, the ground beneath your feet)
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3 things you can hear (e.g., the hum of the refrigerator, birds chirping outside)
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2 things you can smell (e.g., your coffee, fresh air)
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1 thing you can taste (e.g., the mint from your toothpaste, a sip of water)
This exercise helps shift your focus away from racing thoughts and into the here and now.
2. Deep Breathing with a Count
When anxiety hits, our breathing often becomes shallow and rapid, which can amplify feelings of panic. Deep breathing is a powerful way to signal to your body that it’s safe. Try this:
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Inhale slowly through your nose for a count of 4.
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Hold your breath for a count of 4.
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Exhale slowly through your mouth for a count of 6.
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Repeat this cycle 5–10 times.
Focusing on the rhythm of your breath can help calm your nervous system and bring you back to center.
3. Ground Through Your Feet
This technique is especially helpful if you’re feeling disconnected or “in your head.” Stand up (or sit with your feet flat on the floor) and notice the sensation of your feet touching the ground. Press them firmly into the floor and imagine roots growing from the soles of your feet, anchoring you to the earth. As you do this, take a few deep breaths and remind yourself, “I am here. I am safe. I am grounded.”
4. Use a Grounding Object
A grounding object is something tangible you can carry with you to help bring you back to the present moment. It could be a smooth stone, a piece of jewelry, a keychain, or even a small stuffed animal. When you feel anxious, hold the object in your hand and focus on its texture, weight, and temperature. Let it remind you that you’re here, in this moment, and that you’re okay.
5. Repeat a Calming Mantra
Sometimes, anxiety fills our minds with negative or catastrophic thoughts. A mantra can help interrupt that cycle and replace it with something soothing. Choose a phrase that feels meaningful to you, such as:
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“This too shall pass.”
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“I am safe right now.”
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“I can handle this moment.”
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“I am stronger than my anxiety.”
Repeat your mantra silently or out loud, and let the words guide you back to a place of calm.
A Gentle Reminder
Grounding techniques aren’t about “fixing” your anxiety or making it disappear instantly. They’re about giving yourself a moment of pause—a chance to catch your breath and remind yourself that you’re not alone in this. Anxiety can be intense, but it doesn’t have to define you or your day.
If you find that anxiety is a frequent or overwhelming presence in your life, know that you don’t have to face it alone. Therapy can be a safe space to explore the roots of your anxiety and develop personalized tools to manage it.
You’re doing the best you can, and that’s enough. Be kind to yourself, and remember: even in the midst of anxiety, there is always a way to find your footing again.
If you’d like to explore more strategies for managing anxiety or want support on your mental health journey, I’m here to help. Feel free to reach out—you don’t have to do this alone.