Five grounding techniques for anxious moments

Grounding techniques bring your attention out of anxious thoughts and back to the present. They do not solve the cause of anxiety, but they turn the volume down so you can think again.

1. Lengthen your exhale

Breathe in through your nose for a count of four, out through your mouth for a count of six. Repeat for two minutes. A longer out-breath activates the body’s calming response. Our breathing space will pace it for you.

2. The 5-4-3-2-1 scan

Name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. Go slowly. It gives a busy mind a simple job.

3. Cold water

Hold something cold, or splash cool water on your face and wrists. A strong, neutral sensation interrupts the spiral.

4. Feet on the floor

Press your feet into the ground. Notice the weight of your body on the chair. Tense your legs for five seconds, then let go. Repeat with your shoulders and hands.

5. Name what is happening

Say to yourself: “This is anxiety. It is uncomfortable, it is not dangerous, and it will pass.” Putting a feeling into words calms the part of the brain that sounds the alarm.

When to get more help

If you need these techniques most days, or anxiety is shrinking your life, the techniques are doing their job and it is time for more support. Therapy for anxiety works on the causes as well as the moments.

This article is general information, not medical advice. If you are in crisis, please use the resources on our Get help now page.