Understanding Grounding Techniques for Anxiety Management
Grounding is a powerful set of techniques that help you reconnect with the present moment when anxiety or panic feels overwhelming. These exercises work by gently directing your attention to concrete, observable aspects of your environment, helping to calm your nervous system and reduce anxiety symptoms.
The 5-4-3-2-1 Exercise
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Physical Grounding
- Feel your feet on the floor
- Hold a comforting object
- Touch different textures
- Notice your body in space
- Feel temperature differences
Mental Grounding
- Name objects of one color
- Count backward from 100
- List items in categories
- Describe your surroundings
- Say the current date and time