Living with anxiety can feel overwhelming at times, but there are techniques you can use to help ground yourself to make it more manageable. Grounding techniques are sensory-based strategies designed to help bring your attention back to the present moment and work through a panic attack. We’ve listed several of the most useful grounding tools below and how to practice them.

Deep Breathing

Deep breathing is a simple yet powerful technique for calming the mind and body. Here’s how to practice deep breathing:

• Find a comfortable seated or lying position.
• Close your eyes and take a slow, deep breath in through your nose, counting to four as you inhale.
• Hold your breath for a moment, then exhale slowly through your mouth, counting to six as you release the breath.
• Repeat this process several times, focusing on the sensation of your breath as it enters and leaves your body.

5-4-3-2-1 Grounding Technique

The 5-4-3-2-1 grounding technique uses your senses to bring your awareness to the present moment. Here’s how to do it:

• Look around and identify five things you can see. Take your time to notice the colors, shapes, and textures of each object.
• Pay attention to four things you can touch or feel, such as the texture of your clothing, the surface beneath you, or the temperature of the air.
• Listen for three sounds in your environment. It could be the sound of birds chirping, traffic outside, or the hum of appliances.
• Notice two things you can smell, whether it’s the scent of flowers, food cooking, or freshly cut grass.
• Finally, focus on one thing you can taste. It could be the flavor of a mint or a sip of water.

Visualization

Visualization involves imagining a peaceful scene or scenario to help calm your mind. Here’s how to practice visualization:

• Close your eyes and take several deep breaths to relax.
• Picture yourself in a tranquil setting, such as a beach, forest, or mountainside.
• Use your imagination to engage all your senses, noticing the sights, sounds, smells, and sensations of this peaceful place.
• Stay with this visualization for several minutes, allowing yourself to fully immerse in the calming experience.

Sensory Grounding

Sensory grounding involves engaging your senses to bring your attention to the present moment. Here are some sensory grounding techniques you can try:

• Sensory Objects: Keep a small bag of sensory objects with you, such as a stress ball, a piece of soft fabric, or a vial of soothing essential oil. Use these objects to engage your senses and bring yourself back to the present moment when you feel anxious.
• Temperature Awareness: Pay attention to the temperature of your surroundings. Notice the warmth of the sun on your skin, the cool breeze in the air, or the sensation of warm water on your hands. Focusing on temperature can help ground you in the present moment.
• Texture Exploration: Take a moment to explore different textures around you. Run your fingers over rough surfaces, smooth objects, or soft fabrics. Notice the sensations and textures of each item as you touch them.