Grounding Exercises for Anxiety
Grounding Exercises for Anxiety
The 5-4-3-2-1 Technique
This exercise helps bring focus to the present moment by engaging your senses:
5: Acknowledge 5 things you can see around you.
4: Notice 4 things you can touch (e.g., your chair, your clothes).
3: Identify 3 things you can hear (e.g., birds, traffic).
2: Name 2 things you can smell (or focus on your breath if you can’t smell anything).
1: Recognize 1 thing you can taste (e.g., gum or your tongue).
"Tree Roots" Visualization
Sit or stand tall and imagine your feet growing roots into the ground.
Visualize these roots anchoring you firmly to the earth, keeping you steady and strong.
Deep Breathing Exercise
Focus on slow, intentional breaths:
Inhale deeply through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 6.
Repeat for several minutes until you feel calmer.
Holding a Physical Object
Use a small, portable item like a stone, stress ball, or even a piece of fabric:
Focus on the texture, weight, and temperature of the object.
Describe the object in detail in your mind (or out loud) to anchor yourself in the moment.
Grounding with Your Feet
Sit in a chair with your feet flat on the floor.
Focus on the sensation of the ground beneath your feet.
Gently press your feet into the floor and notice the connection.
Repeat to yourself: “I am grounded. I am safe.”
Ice Cube or Cold Water
Engage your body’s physical response to sensation:
Hold an ice cube in your hand and focus on how it feels as it melts.
Splash cold water on your face or run your hands under cool water.
