Finding Your Anchor: Grounding Techniques for Anxiety Relief 

Anxiety can feel like a storm crashing in out of nowhere—an onslaught of racing thoughts, a pounding heart, and an overwhelming sense of losing control. Panic and anxiety attacks don’t wait for permission; they hit suddenly, leaving a person gasping, convinced they’re drowning in their own body. It feels like dying, even though it never is.

Mental health professionals use a range of approaches to treat anxiety, including cognitive behavioral therapy, medication, and mindfulness-based techniques. They recognize that anxiety affects everyone differently and that what works for one person may not work for another. But no matter the treatment plan, panic attacks can still happen, which is why therapists focus on equipping their patients with the right tools to manage them. They teach techniques that can ease or sometimes even stop an attack, helping individuals regain control in overwhelming moments. However, these strategies shouldn’t be limited to those in therapy—more people need to be aware of them. If these methods were more widely known, even those who haven’t sought professional help could recall some techniques to try when anxiety becomes overpowering.

Grounding exercises have been used for decades, drawing from cognitive behavioral therapy (CBT), mindfulness practices, and sensory-based interventions. They work by redirecting attention away from anxious thoughts and back to the physical world, whether through movement, breath, or touch.

Physical Grounding Exercises

For New Jersey based therapist Christina Valerio, LCSW, physical grounding starts with movement and sensory stimulation. Tapping—whether lightly drumming fingertips on the collarbones or using a butterfly tap—can help regulate anxious energy.

“Some patients respond well to bouncing on a yoga ball,” she explains. “Or even holding a small object, describing its texture, and pairing that with deep breathing.”

Temperature changes can also be a powerful grounding force. “Holding an ice cube, splashing cold water on the face, or drinking cold water can shock the nervous system into the present moment,” Valerio adds.

Adrian Sago, LPC emphasizes that grounding techniques can be helpful because they distract from anxious thoughts, especially when anxiety is too intense to engage in logical reasoning.

“When anxiety is high, it’s hard to reason with it or think positively. The next best thing is to distract yourself and refocus on the controllable aspects of the situation,” she explains.

One recommended technique is deep breathing, particularly the 4-7-8 method:

  • Inhale for four seconds
  • Hold the breath for seven seconds
  • Exhale slowly for eight seconds

When anxiety is high, it’s hard to reason with it or think positively. The next best thing is to distract yourself and refocus on the controllable aspects of the situation.

“Counting while breathing refocuses your attention from anxious thoughts and stabilizes your breathing,” Sago says.

Another highly recommended method is the 5-4-3-2-1 technique, which engages the five senses to bring awareness back to the present:

  1. Acknowledge five things you can see.
  2. Acknowledge four things you can touch.
  3. Acknowledge three things you can hear.
  4. Acknowledge two things you can smell.
  5. Acknowledge one thing you can taste.

Mental Grounding: Redirecting the Mind

Beyond physical techniques, mental grounding strategies can help refocus thoughts and offer a mental reset in moments of distress.

Valerio highlights visualization techniques, such as the light stream technique, which involves imagining a calming light flowing through the body. Another approach is practicing safe/calm state visualization, where individuals recall a peaceful memory to help regain a sense of calm.

“Movement can also help, such as swaying arms, jumping in place, or humming a song to stimulate the vagus nerve,” she adds.

Sago recommends cognitive exercises that require active thought to redirect focus. She suggests:

  • Counting by fives until 100
  • Naming five movies, books, or foods
  • Spelling your name backwards

Movement can also help, such as swaying arms, jumping in place, or humming a song to stimulate the vagus nerve.

Another recommended exercise is the body scan, which involves mentally scanning and observing each part of the body from head to toe.

“This often brings awareness back to the present and reduces anxiety intensity by focusing on physical sensations,” Sago explains.

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Uncommon Yet Commonly Effective Grounding Exercises

While many grounding techniques are well-known, some lesser-used methods can be just as effective—especially for those who don’t respond to traditional approaches.

Valerio suggests breathing shifts while focusing on a happy memory. Placing a hand on a specific area of the body while thinking of a positive experience can create a sense of security, making it easier to reframe a lower-level negative event.

Other “unconventional” techniques she’s found helpful include:

  • Silly singing in a funny voice
  • Category listing, such as naming grocery store items from A to Z

Sago recommends physically writing down negative thoughts and ripping up the paper as a symbolic way to discard anxious thinking.

She also suggests engaging the senses in unexpected ways, such as:

  • Putting a cold towel on the head
  • Sucking on a popsicle
  • Chewing gum
  • Eating something sour, like a lemon
  • Wiggling the toes inside shoes

Another simple yet commonly effective method is orienting yourself in time and space:

  • Look at the date, time, and location of where you are.
  • Remind yourself that the panic attack is temporary and will pass.

The Power of Grounding

Anxiety attacks can feel consuming, but grounding techniques can provide a way back to stability—one breath, one movement, one sensation at a time. Whether through tapping, deep breathing, or naming everyday objects, these methods can help reestablish control in the midst of distress. Finding the right grounding technique is a personal process, but with options ranging from physical engagement to mental exercises, relief is within reach.

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Key Takeaways Key Takeaways

  • Grounding techniques can help manage anxiety attacks by redirecting focus from distressing thoughts to the present moment through physical, mental, and sensory-based exercises.

  • Experts recommend trying methods like deep breathing, the 5-4-3-2-1 technique, and visualization to regain control during overwhelming moments, making them accessible even outside of therapy.

  • Uncommon yet commonly effective approaches, such as silly singing, chewing something sour, or physically discarding negative thoughts, offer alternative ways to calm anxiety when traditional methods don’t work.

Authored By 

LifeStance Health

LifeStance is a mental healthcare company focused on providing evidence-based, medically driven treatment services for children, adolescents, and adults.

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