Grounding exercises can be powerful tools to help manage anxiety.
Techniques like breathing exercises, body scan meditation, and using your senses can help reconnect you with the present moment.
Mindful movement and mindfulness practices are also effective ways to reduce anxiety and ground yourself in the here and now.
Grounding is a well-known concept in the world of body or somatic therapy. It’s about reconnecting with your physical self and the present moment. Grounding for anxiety can be especially helpful because anxiety can make you feel disconnected from your body and the world around you.
While a therapist can teach you different grounding techniques, you can also practice them on your own. These grounding techniques can help create some distance from anxious thoughts and feel more connected to yourself in the present moment.
It will take some time and practice to find out which grounding technique is most effective for you. And if these techniques are new to you, a therapist can help you get started. Explore how these exercises may be able to provide relief from your anxiety symptoms.
1. Use your senses
One of the best ways to ground yourself is to use your senses. A wide variety of grounding techniques use the five senses. These can be effective because they directly connect you back to your body and physical experience.
Examples include:
Petting a soft animal or stuffed toy
Dunking your hands in ice water
Sucking on sour candy
Smelling your favorite essential oils
Naming as many colors as you can identify in your room
Having a warm cup of coffee or tea
Listening to your favorite playlist
Touching something with an interesting texture, like a smooth stone, a soft piece of fabric, or a cool metal object
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2. Try breathing techniques
The breath can also be a powerful way to reconnect with your physical body. Research shows that deep-breathing techniques can reduce the symptoms of anxiety. Certain breathing techniques have also been found to reduce stress and calm your nervous system, which can be helpful when you’re facing anxiety.
One common breathing technique is diaphragmatic breathing (also known as deep or belly breathing). This type of breathing involves inhaling deeply through your nose, letting your abdomen expand as you fill your lungs, and exhaling slowly. Try to stay aware of how the breath feels going in and out of your body. Repeat this until you feel calmer.
3. Do a body scan meditation
A body scan meditation can reconnect you to how your body feels in the here and now. One study found that a body scan meditation was helpful in lowering both anxiety and pain for people who lived with chronic pain conditions.
To practice this meditation, start by finding a comfortable position (lying down or seated). Close your eyes, and begin by focusing on your feet. Notice any sensations that come up, whether uncomfortable or pleasant. Slowly move up your body, paying attention to how each part of your body feels. If you notice any tension or discomfort, simply observe it without judgment, and continue scanning up to your head.
4. Use the 5-4-3-2-1 method
The 5-4-3-2-1 technique is a popular grounding technique that’s often recommended by therapists. It’s a way to use your five senses to ground yourself, but in a more structured way.
To practice it, follow these steps:
Name five things you can see around you.
Name four things you can touch, and notice what they feel like in your hands.
Name three things you can hear from where you are.
Name two things you can smell.
Name one thing you can taste — you can chew gum or take a swig of mouthwash.
This technique can help you stay focused on the present moment and stop you from getting lost in anxious thoughts.
5. Move your body
You can also ground yourself in the here and now by finding ways to move your body that feel good. For example, you might practice some stretching or go for a slow walk. Slow, mindful exercises like yoga and tai chi have also been found to be helpful for reducing stress and anxiety.
However, aerobic activity that gets your heart rate up has been shown to reduce anxiety as well. So, if you feel comfortable, you can choose a grounding physical activity that also serves as exercise. Just make sure you don’t get lost in your thoughts while exercising. It’s about reconnecting with your body and noticing how each movement makes your body feel.
6. Practice mindfulness
Mindfulness is well-established as an effective way to manage anxiety disorders. Mindfulness-based interventions can help with different types of anxiety disorders, including social anxiety disorder.
Mindfulness isn’t necessarily about meditation. It’s simply about practicing awareness of the present moment, regardless of what it brings. When you’re mindful, you’re more present with how your body feels. You may also be more likely to be able to treat your anxious thoughts as an observer, instead of getting caught up in them.
One way to practice mindfulness is through eating meditation. Begin by sitting down in a quiet space with no distractions. Take a small bite of your food and focus on its taste, texture, and smell. Really pay attention to how it feels in your mouth. Chew slowly and notice each sensation, staying fully present with the experience of eating, and repeat with each bite.
When anxiety feels like it’s taking over, I often suggest pressing your feet firmly into the floor and noticing every detail of the sensation. That simple act can remind your body and mind that you’re safe right now.
Brandy Chalmers, LPC
Clinical reviewer
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Grounding techniques can be helpful to manage anxiety in the moment. But if you live with an anxiety disorder, it’s important to get the right support. With the help of a therapist, you can learn more ways to ground yourself and manage your anxiety effectively.
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Saya Des Marais
Saya graduated with her Master in Social Work (MSW) with a concentration in mental health from the University of Southern California in 2010. She formerly worked as a therapist and motivational interviewing trainer in community clinics, public schools, mental health startups, and more.
Her writing has been featured in FORTUNE, GoodRX, PsychCentral, and dozens of mental health apps and therapy websites. Through both her clinical work and her personal OCD diagnosis, she’s learned the importance of making empathetic and accurate mental health content available online.
She lives in Portland, Oregon but you can find her almost just as often in Mexico or in her birthplace, Tokyo.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
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