Grounding Techniques for Anxiety: 10 Ways to Feel Present Now
When anxiety takes over, it often pulls us out of the present moment and into spirals of worry, fear, or overwhelm. Your mind may race, your body may feel tense or restless, or you may feel disconnected or “not quite here.”
Grounding techniques are simple, body-based tools that help bring your awareness back to the present moment. They don’t require you to “calm down” or change how you feel—they simply help your nervous system recognize that right now, you are safe enough.
Below are 10 grounding techniques for anxiety that you can use anytime, anywhere.
What Is Grounding?
Grounding is the practice of using your senses or body awareness to anchor yourself in the present moment. Anxiety often pulls us into the future (“What if?”), while grounding gently brings us back to now.
Grounding techniques can help:
Reduce anxious thoughts
Ease physical tension
Interrupt panic or overwhelm
Increase a sense of safety in the body
Support emotional regulation
These practices are especially helpful for people with anxiety, relational trauma, or religious trauma, where the body may have learned to stay on high alert.
10 Grounding Techniques for Anxiety
1. The 5-4-3-2-1 Grounding Technique
This is one of the most widely used grounding exercises for anxiety.
Name:
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Go slowly. Let your senses orient you back to your environment.
2. Feet on the Floor
Bring your attention to your feet.
Notice:
The pressure between your feet and the ground
The temperature
Whether your weight feels more in your heels or toes
This simple awareness can be surprisingly regulating for the nervous system.
3. Name Your Location
Quietly say (or think):
“I am in my living room. It is Tuesday afternoon. I am safe right now.”
This can help when anxiety is tied to past experiences or memories rather than present danger.
4. Temperature Grounding
Hold something cold (an ice cube, a cold can) or warm (a mug of tea).
Notice the sensation without judging it.
Temperature changes can quickly bring you back into your body when anxiety feels intense.
5. Breath Awareness (Without Control)
Instead of trying to slow or deepen your breath, simply notice it.
Where do you feel it most?
Is it shallow, deep, fast, slow?
Let your breath be exactly as it is. Awareness alone can be grounding.
6. Gentle Movement
Anxiety often carries excess energy. Grounding doesn’t have to be still.
Try:
Stretching your arms overhead
Rocking gently side to side
Taking a slow walk and noticing each step
Movement helps the body release tension and reconnect with the present moment.
7. Name Objects Around You
Look around and name objects you can see:
“Chair. Window. Lamp. Plant.”
This is a subtle grounding technique that works well in public or social situations.
8. Texture Grounding
Touch something textured—fabric, a smooth stone, clay, or wood.
Notice the details:
Rough or smooth?
Soft or firm?
Warm or cool?
This can be especially helpful for people who feel disconnected or numb.
9. Self-Soothing Touch
Place a hand on your chest, stomach, or arm.
Notice the warmth and pressure of your own touch.
For some, this signals safety and support to the nervous system—especially if relational anxiety is present.
10. Creative Grounding
For many people, especially those who struggle with traditional mindfulness, creativity feels more accessible.
Grounding through creativity might include:
Drawing or coloring
Writing a few sensory details in a journal
Working with clay or other tactile materials
Creative expression can help bridge the mind and body gently.
If Grounding Feels Hard
It’s important to know that grounding doesn’t always feel calming right away. For some people—especially trauma survivors—being in the body can initially bring up discomfort or emotion.
You are not doing it wrong.
You get to:
Go slowly
Choose what feels safest
Stop if something feels overwhelming
Grounding is about choice, not forcing yourself into a state of calm.
Grounding Is a Practice, Not a Fix
Grounding techniques don’t make anxiety disappear forever—but they can help you feel more present, more supported, and more connected to yourself in difficult moments.
Even small moments of grounding count. Over time, these moments can help your nervous system learn that it doesn’t have to stay in survival mode all the time.
If anxiety feels overwhelming or persistent, working with a therapist—especially one who uses body-based or trauma-informed approaches—can help you explore these tools in a way that feels safe and supportive.
