5 Grounding Techniques for Anxiety

Grounding techniques for anxiety are simple tools that help bring you back to the present moment.

Here are 5 you can try when anxiety strikes:

1. 5-4-3-2-1: Use your senses to name 5 things you see, 4 you touch, 3 you hear, 2 you smell, and 1 you taste.

2. Cold Water Splash: Rinse your hands or face with cool water.

3. Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.

4. Comfort Object: Carry something soft or meaningful in your pocket.

5. Date & Time Check: Say out loud where you are and what day/time it is.

   
   

You’re not alone. Anxiety is common—and treatable.

🔹 EMDR and CBT can help you manage symptoms long-term.

👉 Book a session