Grounding techniques are strategies that help you reconnect with the present moment.1 They can be particularly helpful when you’re feeling anxious, overwhelmed, or experiencing a panic attack.2 These techniques work by shifting your focus away from distressing thoughts and feelings and anchoring you to your current surroundings.3

Here are some common grounding techniques:

1. The 5-4-3-2-1 Method:

This technique engages your five senses to bring you back to the present.4

• 5: Acknowledge 5 things you can see around you.5 (e.g., a pen, a chair, a plant)

• 4: Acknowledge 4 things you can touch. (e.g., your hair, your clothes, the ground)6

• 3: Acknowledge 3 things you can hear. (e.g., the hum of a computer, birds chirping, traffic noise)7

• 2: Acknowledge 2 things you can smell. (e.g., coffee, soap, grass)8

• 1: Acknowledge 1 thing you can taste.9 (e.g., a mint, gum, the taste in your mouth)10

2. Deep Breathing:

Deep, slow breaths can help calm your nervous system and reduce feelings of anxiety.11

• Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.12 Repeat several times.

• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.13 Repeat several times.

3. Physical Grounding:

These techniques involve focusing on physical sensations.14

• Grounding your feet: Place your feet firmly on the ground and notice the sensation of your feet making contact with the floor.15 Wiggle your toes, feel the weight of your body.16

• Touching objects: Pick up a nearby object and focus on its texture, temperature, weight, and other physical properties.17

• Movement: Engage in gentle movements like stretching, walking, or swaying.18

4. Mental Grounding:

These techniques involve focusing your mind on something specific.

• Describe your surroundings: Describe the details of your current environment, such as the colors, shapes, and sizes of objects around you.19

• Engage in a simple task: Focus on a simple task like counting backwards from 100, reciting a poem, or singing a song.20

• Visualize a safe place: Imagine a place where you feel calm and safe, and focus on the details of that place.21

Tips for Using Grounding Techniques:

• Practice regularly: The more you practice these techniques, the more effective they will be when you need them.

• Find what works for you: Experiment with different techniques to find what works best for you in different situations.

• Use them early: If you feel your anxiety starting to rise, use grounding techniques early on to prevent it from escalating.22

• Combine techniques: You can combine different grounding techniques for greater effect.

Grounding techniques are a valuable tool for managing anxiety and staying present.23 They can be used in any situation where you feel overwhelmed or disconnected from the present moment.24