Grounding Techniques for Anxiety and Stress Relief
Practical Mindfulness Tools to Bring You Back to the Present Moment
Do you ever catch yourself tensing up, spiraling into “what if” thoughts, or feeling overwhelmed by everything you need to do? Do you struggle to stay in the present moment when your anxiety hits?
Grounding techniques can help!
“Grounding” means bringing your attention back to the here-and-now. Think of it as anchoring yourself—like electricity safely grounding to the earth—so you can reconnect with your body and surroundings.
These skills are not about eliminating your emotions. They’re about staying connected to your experience in a way that feels steady and tolerable. When you practice grounding, you create space to process difficult emotions without becoming completely overwhelmed by them.
So voila, below are five therapist-recommended grounding techniques you can try when you feel stressed, anxious, or disconnected. I recommend you first practice them when you’re calm, too—so they’re easier to use in moments of distress (like “muscle memory” or rehearsing before the big performance).
1. The 5-4-3-2-1 Technique: Using Your Five Senses
Your senses are built-in grounding tools you can access anytime. The 5-4-3-2-1 method helps you orient yourself to the present.
Name 5 things you can see
Touch 4 things around you
Acknowledge 3 things you can hear
Notice 2 things you can smell
Identify 1 thing you can taste
Pro Tip: If smells or tastes aren’t obvious, get creative—notice your shampoo scent, the smell of laundry detergent, or simply the taste in your mouth.
2. Belly Breathing
Your breath is always with you, and deep, intentional breathing can signal safety to your body.
Inhale deeply, imagining a balloon filling in your belly.
Exhale longer than you inhale (try in for 4 counts, out for 6).
Relax your shoulders.
Place a hand on your belly or over your heart for added comfort.
Try square breathing: inhale 4 counts → hold 4 → exhale 4 → rest 4.
If your mind wanders (as it is likely to do), gently bring your attention back to your breathing.
3. Body Scan Meditation
A body scan helps you notice physical sensations with curiosity rather than judgment.
Start at the top of your head or the soles of your feet.
Move slowly, observing sensations like warmth, heaviness, tightness, or tingling.
Acknowledge what you feel without trying to change it.
You can do this silently or follow a guided body scan on a mindfulness app like Insight Timer (my favorite), Calm, or Headspace.
4. Mindful Observation
When anxiety pulls you into the future, use your surroundings to bring you back.
Look around and silently name objects.
Identify colors, shapes, patterns, or textures.
Count how many of something you see (e.g., books, windows, plants).
This technique works well if you’re in a safe space but feel mentally “checked out” or disconnected.
5. Ground Through Movement and Touch
Sometimes your body is the quickest path back to the present. And just like your breath and your senses, it’s always with you.
Feel your feet on the floor and notice how your body is supported.
Visualize stress leaving your body through your feet into the earth.
Lie on the ground and notice points of contact with the floor.
Move your body—stretch, dance, do yoga, shake your arms and legs.
Give yourself a hug—place one hand on your shoulder and the other under your arm, holding yourself with warmth.
When to Seek Support
If anxiety, panic, or painful flashbacks are frequent, grounding techniques can help—but they may not be enough on their own. Working with a mental health professional can help you identify the tools and strategies that work best for you.
At Rosebud Psychotherapy, I help clients in Georgia learn practical skills for anxiety, trauma, and stress while also exploring the deeper roots of what’s going on.
Contact me today to schedule a consultation.