Simple Grounding Techniques For Anxiety

Anxiety can feel overwhelming, but grounding techniques are a simple and effective way to help bring you back to the present moment and calm your mind. These methods can help shift your focus away from anxious thoughts and onto the here and now, providing immediate relief. Here are a few simple grounding techniques you can try next time you’re feeling anxious:

5-4-3-2-1 Technique 

This technique engages your senses and brings your awareness back to your environment. 

• 5 things you can see (ex. table, window, cup)

• 4 things you can touch (ex. your clothes, the ground)

• 3 things you can hear (ex. traffic, people talking)

• 2 things you can smell (ex. fresh air, a candle) 

• 1 thing you can taste (ex. water, gum) 

Progressive Muscle Relaxation 

Progressive muscle relaxation involves tensing and relaxing each muscle group in your body to reduce physical tension. Start by tensing the muscles in your feet, hold for a few seconds, and then slowly release. Move up through your body, from your legs to your neck and shoulders. This technique helps relieve physical tension and distracts you from anxious thoughts.

Move Around

If it’s possible, go for a walk or engage in a physical activity that requires attention. Whether that is a short walk, or a few minutes of stretching, moving your body can help you shift focus away from your negative thoughts. 

Grounding Object Technique

Carry a small object in your pocket or bag that you can hold when anxiety strikes. It could be a smooth stone, a piece of fabric, or anything that has a calming effect. Focus on the texture and weight of the object as you hold it in your hand, grounding yourself in the present moment.

Grounding techniques are useful tools to help manage anxiety in the moment. The key is to find what works for you and practice it regularly so that when anxiety arises, you have a go-to strategy to calm your mind.