GlobaltelehealthFive grounding techniques for anxious moments
Simple techniques that can help you reconnect with the present moment.
Anxiety can pull attention toward imagined outcomes. Grounding gently redirects attention to what is happening now.
Try the 5-4-3-2-1 exercise: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Slow your breathing without forcing it. Make the exhale slightly longer than the inhale.
Place both feet on the floor and notice the support beneath you.
Name the feeling with a neutral phrase such as “I am noticing anxiety.”
If anxiety frequently disrupts daily life, consider speaking with a qualified therapist.
Try the 5-4-3-2-1 exercise: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Slow your breathing without forcing it. Make the exhale slightly longer than the inhale.
Place both feet on the floor and notice the support beneath you.
Name the feeling with a neutral phrase such as “I am noticing anxiety.”
If anxiety frequently disrupts daily life, consider speaking with a qualified therapist.