5 Grounding Exercises for When Anxiety Hits
/By Caitlin Nelson, LMFT
Anxiety is often not a favorite feeling. It can make us feel panicky, tense and not in control. While helpful in small amounts, anxiety can feel overwhelming when it is more intense. Grounding techniques are helpful in-the-moment exercises to decrease those feelings of anxiety and bring us back to the present. Here are five quick grounding exercises to try when you’re feeling anxious:
1. The “54321” Technique
- Name 5 things you can see right now (tree, bookcase, etc)
- Name 4 things you can feel right now (feet on floor, back on couch, etc)
- Name 3 things you can hear right now (music, people talking outside, etc)
- Name 2 things you can smell right now (fresh air, food cooking, etc)
- Name 1 good thing about yourself (I am thoughtful, I am strong, etc)
2. The Category Game
Try to name as many different items in a category that you can remember, such as different types of dog breeds, movies you’ve seen, cities you’ve visited, types of food, etc.
3. Square Breathing
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
- Repeat
Focus on how your breath feels coming in and out of your body during this exercise, and make sure to breathe from your diaphragm so that your belly expands before your chest.
4. Repeat a mantra or soothing statement to yourself
- “I can handle this”
- “This feeling will pass”
- “I am safe right now”
5. Remind yourself of things you are looking forward to in the next week
- Trying a new restaurant
- Going to a movie
- Spending time with a friend