5 grounding techniques for anxious moments

Start here

When anxiety rises, the goal is not to fight your body. The goal is to signal safety, slow down the loop and return to the present.

Helpful steps

• Name five things you can see, four things you can feel, three things you can hear, two things you can smell and one thing you can taste.
• Place both feet on the floor and press gently for ten seconds. Notice the support beneath you.
• Breathe out longer than you breathe in. Try inhaling for four and exhaling for six.
• Use a cold splash of water or hold something cool for a few seconds if safe for you.
• Write the worry in one sentence, then write one tiny next step.