5 Grounding Techniques You Can Use Anywhere When Anxiety Hits

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Sarine Salama, LMHC
Jan 16
3 min read

Grounding techniques for anxiety that help calm the nervous system and reduce panic symptoms

When anxiety shows up, it can feel overwhelming—racing thoughts, tightness in your chest, or a sense of being “out of control.” Grounding techniques are simple, evidence-based tools that help bring your mind and body back to the present moment. These techniques don’t eliminate anxiety entirely, but they can significantly reduce intensity and help you feel more regulated.

Whether you’re at home, at work, or out in public, these five grounding techniques can be used anytime anxiety hits.

What Are Grounding Techniques for Anxiety?

Grounding techniques help anchor you in the here and now by shifting your attention away from anxious thoughts and toward your senses or body. They are commonly used in anxiety therapy, trauma-informed care, and Cognitive Behavioral Therapy (CBT).

Research shows that grounding strategies can help calm the nervous system, reduce panic symptoms, and improve emotional regulation over time.

1. The 5-4-3-2-1 Sensory Technique

This is one of the most widely used grounding exercises for anxiety and panic.

How it works:

Name 5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste

This technique helps redirect your brain from anxious thoughts to your immediate environment, signaling safety to your nervous system.

Helpful for: panic attacks, racing thoughts, feeling disconnected

2. Deep Belly Breathing (Diaphragmatic Breathing)

Anxiety often causes shallow breathing, which can increase physical symptoms like dizziness or chest tightness.

Try this:

Inhale slowly through your nose for 4 seconds
Hold for 2 seconds
Exhale through your mouth for 6 seconds
Repeat for 1–2 minutes

Slowing your breath helps activate the parasympathetic nervous system, which supports calm and regulation.

Helpful for: physical anxiety symptoms, stress, overwhelm

3. Temperature Change Grounding

Sudden temperature changes can interrupt anxious spirals and bring quick relief.

Examples include:

Holding an ice cube
Splashing cold water on your face
Taking a warm shower and noticing the sensation

Temperature-based grounding engages your senses and helps shift attention away from anxious thoughts.

Helpful for: intense anxiety, emotional flooding, dissociation

4. Name It to Tame It

Anxiety can feel more powerful when emotions remain vague or overwhelming.

Practice this:

Silently or out loud, name what you’re feeling“I’m noticing anxiety.”“My chest feels tight, and my thoughts are racing.”

Labeling emotions has been shown to reduce emotional intensity and increase a sense of control.

Helpful for: emotional awareness, anxiety spirals, self-compassion

5. Grounding Through Movement

Gentle movement can help release excess anxious energy and reconnect you to your body.

Try:

Pressing your feet firmly into the ground
Stretching your arms or neck
Slowly walking and noticing each step

Movement-based grounding is especially helpful if sitting still increases anxiety.

Helpful for: restlessness, nervous energy, trauma responses

When to Seek Additional Support

Grounding techniques are powerful tools, but if anxiety feels persistent, overwhelming, or begins interfering with daily life, therapy can help address the underlying patterns driving your symptoms.

Working with a licensed therapist can provide personalized strategies, emotional support, and long-term coping skills.