13 Powerful Grounding Techniques for Anxiety

What Are Grounding Techniques?

Grounding techniques are coping strategies to help reconnect you with the present and bring you out of a panic attack, PTSD flashback, unwanted thought or memory, distressing emotion, or dissociation. They help separate you from the distress of your emotional state or situation.

Talkspace therapist Joanna Filidor, LMFT says, “Grounding techniques are tools used to self-regulate in moments of stress and anxiety. They serve as gentle reminders to stay focused and anchored in the present moment, which is what helps reduce the feelings of anxiety and overwhelm.” Further, she states that “Grounding techniques can be anything that brings your attention to the present. When the brain is experiencing a threat (whether it’s perceived or actual), it affects the nervous system similarly as it activates our threat response and raises anxiety levels as a result. Grounding techniques allow for the body to calm itself so that it sends the signal that there isn’t an actual threat present.”

In other words, grounding techniques can help switch off that “fight, flight, or freeze” portion of the brain. These natural instincts often kick in when it comes to anxiety, panic disorders, and PTSD. But feeling disconnected can apply to other disorders, too, such as depression, which can make one feel fuzzy and cut off from reality. Filidor adds that these methods can really help anyone, saying, “Grounding techniques can be used for day-to-day stressors. Anyone can benefit from these.”

13 Powerful Grounding Techniques for Anxiety

When trying to ground yourself, the first thing to do is to attempt to get back into your body. Filidor says, “When selecting a technique, it is helpful to start in the body and work upward to the brain, meaning you want to use tools that call the body first.”

When you’re feeling anxious, using these grounding techniques can be a powerful part of learning how to deal with anxiety effectively.

#1 Practice Breathing Techniques

Try a breathing technique called “Boxed Breathing,” in which you’ll breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds, and so on until you feel grounded. You can also practice active muscle tension, followed by releasing your muscles while breathing, focusing on the breath and practicing mindfulness all the way through.

#2 Stretch

You can perform light stretches while you also focus on deep breathing, paying close attention to every physical sensation that arises from the activity.

#3 Move Your Body or Exercise

Exercise, again with an emphasis on the physicality of your exertions, is an effective way to get back into your body. Whether simple jumping jacks or a long run on a favorite trail, feeling the sensations of these physical grounding techniques on your body can bring you back from a panic attack or reduce heightened anxiety levels.

#4 Focus on Your Senses

Focus on a particular sensation like holding an ice cube and noticing what it feels like or smelling an essential oil.

#5 Practice Mindfulness

Whether you engage your senses through a “5, 4, 3, 2, 1 exercise,” — where you identify 5 objects, 4 different sounds, 3 textures, 2 smells, and 1 taste — or by simply focusing your awareness on the present moment and bodily sensation, it’s important to draw your attention to the present.

#6 Body Scan Meditation

Find a quiet spot and lie down or sit comfortably. Close your eyes and slowly focus on each part of your body, from your toes to your head. Notice any sensations, tension, or discomfort without judgment. This grounding technique helps shift your attention away from anxious thoughts, grounding you in the present moment.

#7 Get Outside & Connect With Nature

Whenever you’re feeling anxious, try connecting with nature. This could be as simple as stepping outside to feel the breeze on your skin, listening to birds chirping, or walking barefoot on grass. The natural world offers a plethora of sensations that can instantly bring you back to the present moment and help you feel more grounded.

#8 Soothing Touch

Gently rubbing your hands together or placing them over your heart can bring immediate comfort. Feel the warmth, the rhythm of your heartbeat, and allow this tactile connection to reassure you that you’re here and now. If you have a small object like a smooth stone or piece of jewelry that holds significance, holding onto it and focusing on its texture can also serve as a grounding anchor.

#9 Find a Visual Anchor

Similarly to using your other senses, choose a nearby object and focus on it intently. It could be a photograph, a painting, or even the pattern on a piece of fabric. Observe its colors, textures, and shapes. By concentrating on the visual details, you divert your attention away from distressing thoughts and reorient yourself to the present. Over time, you can even have a designated ‘grounding object’ that you can turn to whenever you need to feel centered.

#10 Listen to Music

Music has the power to evoke emotions, change moods, and transport us to different times and places. Listening to calming or favorite tunes can serve as a distraction from anxious thoughts and provide a sense of comfort. Create a playlist of songs that bring you peace or joy, and let the music carry you back to the present moment.

#11 Use Distractions

Engage in activities that capture your full attention, such as watching your favorite TV show, reading, or solving puzzles. These distractions can provide a break from anxiety, helping you refocus and regain a sense of calm. Choose tasks that are enjoyable and absorbing to effectively ground yourself in the moment.

#12 Talk to a Friend or Loved One

Engaging in conversation with someone you trust can provide immediate relief from anxiety. Sharing your feelings and thoughts allows for validation, understanding, and often, a fresh perspective. The simple act of verbalizing one’s emotions can be therapeutic, and the support from a friend or loved one can be invaluable during anxious moments.

#13 Play or Simply Interact With a Pet

Pets, especially dogs and cats, have a natural ability to provide comfort and reduce feelings of stress. Their unconditional love and presence can be grounding, bringing individuals back to the present moment. Interacting with a pet, whether it’s petting, playing, or just sitting together, can release oxytocin, a hormone that promotes bonding and reduces cortisol, the stress hormone.

When to Practice Grounding Techniques for Anxiety

Although grounding techniques are certainly effective when you feel flooded and overwhelmed, it can help to practice them when you’re calm and composed, too.

Filidor says, “Practicing grounding techniques that focus on the body helps regulate the body periodically and helps you feel more prepared to tackle any challenges that may arise. However, when one is stressed, it is helpful to use grounding techniques to self-regulate throughout that period of anxiety or panic.”

These grounding techniques for anxiety can be incredibly effective. The “5, 4, 3, 2, 1 exercise” is especially helpful in bringing one back to the present. Holding ice and breathing in essential oils, like lavender, are beneficial as well. Focusing on breathing throughout the day, even outside of anxious moments, strengthens mindful muscles. This preparation ensures readiness for any potential panic attacks.

Adopt Healthy Habits to Ease Anxiety

Living a healthier lifestyle can reduce your anxiety naturally. Make sure to take care of your physical health by maintaining a balanced diet, sleeping well, exercising daily, and limiting your alcohol and caffeine intake. You should also adopt habits to support your mental health, like listening to music or practicing yoga and mindfulness meditation. At times that you’re feeling anxious, you should regulate your breathing by practicing deep breathing exercises through your belly. This will naturally lower your heart rate and help reduce heightened anxiety. Try to also journal your feelings so that you can identify the source of your unease. There are a variety of natural remedies for anxiety that can provide further support in managing your symptoms.

If you’re dealing with anxiety, panic attacks, PTSD, depression, or any other condition that could benefit from grounding techniques and mindfulness, you can speak to a mental health professional and pick up additional tips and tricks by speaking with a licensed online therapist.