12 Grounding Techniques for Anxiety
Are you in need of some simple but effective grounding strategies? Do you sometimes feel anxious, overwhelmed or disconnected from your surroundings? Many of us feel occasional anxiety, but some of us experience so much worry and fear that it can interfere with our day-to-day activities and sleep.
If you’re also struggling with imposter syndrome and anxiety, these grounding techniques can help quiet both the external overwhelm and internal self-doubt.
This post walks you through the 5-4-3-2-1 and Name 3 Things grounding techniques, and provides you a free printout so that you can have these two grounding methods and 10 additional grounding strategies on hand whenever needed.
Try using one of these 12 grounding strategies the next time you find your anxiety spiraling out of control or you’re feeling some dissociation or detachment from yourself or those around you.
Anxiety symptoms may present themselves as a sensation of pain or tightness in your chest or another part of your body. Feeling extremely anxious may also trigger a panic attack.
The feeling of not having enough air to breathe along with a racing heartbeat can be very frightening. For some individuals, the panic attack may also be accompanied by feelings of dissociation or disconnection from your own body, as well as the present moment.
WORRY CYCLE
Before going into a description of two simple grounding methods, I thought that It may be helpful to review the worry cycle. We typically start out with a triggering event such as an exam, a presentation or needing to meet someone new.
We then start worrying about different worse case scenarios about that event such as: I may do poorly on this exam; if I do poorly on this exam, I won’t be able to complete this course; if I do poorly on this course, I won’t be able to graduate or get a job in my new field etc.
As we continue to worry, our body begins to physically respond to this stress in whatever ways we typically respond. For some people, emotional stress can cause headaches, backaches, stomach upset and more. As our physical responses coupled with our worries lead to additional physical responses, it becomes harder to break the anxiety cycle.
For those who also struggle with people-pleasing and anxiety, the worry cycle can be intensified by the fear of disappointing others or setting boundaries.
To break the worry cycle, you’ll want to slow down your thoughts and feelings. This can be done through challenging and reframing your thoughts and worries, meditating (a list of wonderful guided meditations), engaging in therapy (check out some of the benefits you may reap from therapy) or by employing one of the grounding techniques illustrated below.
Name 3 Things grounding Exercise
The first grounding method involves alternating between 3 things that you see, smell, hear and feel/touch and taking 3 slow breaths. In other words:
Name 3 things that you see.
Breathe in and out slowly three times.
For example: I see a fan; I see a lamp fixture and I see a desk.
Name 3 things that you smell.
Breathe in and out slowly three times.
For example: I smell some soap on my hands, detergent on my shirt and coffee in the air.
Name 3 things that you hear.
Breathe in and out slowly three times.
For example: I hear the fan running, some voices of people talking in the hallway and a siren outside.
Name 3 things you feel/touch.
Breathe in and out slowly three times.
For example: I feel my feet on the ground, my tongue touching my teeth and the hair on my skin.
Click below to get your free copy of the Name 3 Things Grounding Exercise
5-4-3-2-1 grounding Exercise
The 5-4-3-2-1 grounding technique is similar to the “Name 3 Things” method, in that you’ll be noting what your senses see, hear etc. except that you’ll be varying the number of items per sense and adding in a color feature for the visual requirement.
What are…
5 things that you see?
4 things that you can feel?
3 things that you can hear?
2 things that you can smell?
1 thing that you can taste?
Note that you are free to switch around the order of the senses; the important thing is to be observant and slow your internal process down.
You may also find it helpful to further slow down the process by adding in a more detailed description for each category.
For example: For the 5 things that you see, you may say: I see some green in the weave of the pillow on the couch; I see some green in the silkscreen painting hanging on the wall near the entrance; I see green leaves on the plant on my desk etc.
Modification of 5-4-3-2-1 Grounding Technique
Another variation of the 5-4-3-2-1 technique entails inserting a color requirement for the 5 things that you see, and/or switching out the “What is one thing that you can taste” with “What is one thing that you like about yourself?” This requires you to stop and think further, thereby enabling you to get further immersed in this exercise and support your self-soothing efforts.
I’m hoping that you find these grounding methods helpful in calming you and your body so that you are able to regain your equilibrium the next time you find yourself overwhelmed with emotions.
You may also find relief through self-compassion practices for anxious perfectionists.
You may also enjoy How to Stop a Panic Attack (Even When It Feels Impossible).
Click below to get your free copy of the 1-2-3-4-5 and Name 3 Things Grounding Exercises plus 10 additional strategies.
Grounding techniques are strategies that help you anchor yourself in the present moment when you’re feeling anxious, overwhelmed, or dissociated. They work by engaging your five senses to interrupt the worry cycle and calm your nervous system. Common methods include the 5-4-3-2-1 technique and Name 3 Things exercise.
Grounding techniques interrupt the worry cycle by shifting your focus from anxious thoughts to present-moment sensory experiences. When you’re anxious, your body is in fight-or-flight mode. By deliberately engaging your senses, you signal to your nervous system that you’re safe, which helps slow your breathing, lower your heart rate, and reduce physical anxiety symptoms.
The Name 3 Things technique often works fastest because it combines sensory awareness with slow breathing.
By alternating between naming 3 things you see, smell, hear, and feel while taking 3 slow breaths between each sense, you can interrupt a panic response within minutes.
The key is to be specific and detailed in your observations.
Yes, grounding techniques can help stop or reduce the intensity of a panic attack, especially when used early. They work by redirecting your attention away from catastrophic thoughts and back to your immediate physical environment. While they may not instantly eliminate all symptoms, they can significantly reduce the duration and severity of panic attacks with consistent practice.
Most grounding techniques work within 5-15 minutes. Physical sensations (cold water, ice) tend to be fastest (5 minutes). Sensory focus techniques (5-4-3-2-1) usually take 10-15 minutes. The key: Your nervous system needs time to shift out of fight/flight mode. Be patient with yourself.
Yes, many are designed to be discreet. The 5-4-3-2-1 technique, progressive muscle relaxation, and grounding statements work anywhere. Others (ice cube, cold water) might require a bathroom or break room. The beauty of grounding: You have options for every situation.
Even 2-3 minutes helps. A quick body scan, 5 deep breaths, or naming 5 things you see can interrupt anxiety. You don’t need the full 15 minutes – something is always better than nothing. Start with what you can do in your situation.
Yes, but with care. Some grounding techniques (like ice or pressure) can be triggering for trauma survivors. Start with gentler techniques like the 5-4-3-2-1 method or naming objects around you. If you have trauma, working with a trauma-informed therapist (especially EMDR-trained) can help you identify which techniques are safe and effective for you.
That’s important information. If grounding techniques aren’t helping after several tries, it may signal that you need additional support – therapy, medication, or both. Anxiety that doesn’t respond to self-help techniques often responds beautifully to professional treatment. This isn’t failure – it’s your sign to reach out for help.
Need some one-on-one assistance to help you cope with your feelings of stress, anxiety or overwhelm? Please reach out to schedule a free consultation or visit for details.
Last updated: December 16, 2025
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