Grounding Techniques for Anxiety: Calming Your Mind

Grounding techniques help you come back to the present moment when anxiety takes hold. The 5-4-3-2-1 technique engages all your senses. Physical grounding includes holding an ice cube, splashing cold water on your face, or pressing your feet firmly into the floor. Mental grounding includes counting backwards from 100 in sevens or naming objects in the room. Breathing exercises like box breathing (in for 4, hold for 4, out for 4, hold for 4) activate your parasympathetic nervous system. Practice these regularly so they become second nature.