How to Calm Anxiety: 5 Grounding Techniques to Try

Why are Grounding Techniques Helpful for Anxiety?

Grounding techniques are a category of regulation strategies that can help individuals reconnect with and refocus on the present moment. When we become anxious, our bodies can activate the fight-or-flight response, which is a natural and protective reaction designed to keep us safe.

However, our bodies cannot always distinguish between anxiety caused by an immediate safety threat (e.g., encountering a bear) and anxiety triggered by situations that are uncomfortable but not dangerous (e.g., public speaking, needles, or an embarrassing moment).

When we are physically safe but experiencing anxiety, grounding techniques can help us regulate our nervous system and manage anxious feelings. These techniques can be effective because they interrupt the fight-or-flight response and provide our bodies with cues of safety, which can naturally help reduce anxiety.

5 Grounding Techniques

1. 5-4-3-2-1

Take a moment to slow down and reconnect with your surroundings. As you're working through each step try to notice small details you may normally miss. It is most helpful to work through each step slowly.

5 - Things you can see (ex., small items, reflections of light, patterns on furniture)

4 - Things you can hear (ex., background noises, birds, traffic, people talking)

3 - Things you can touch (ex., texture of your clothes, chair, jewelry)

2 - Things you can smell (ex., your clothing, perfume, fresh air, coffee)

1 - Things you can taste (ex., toothpaste, a snack or pop in a piece of gum)

2. Progressive Muscle Relaxation

If it is safe to do so, find somewhere quiet to sit and close your eyes. Slowly work through each muscle group below, tensing the muscles, holding for a count of 5, then relaxing the muscles. Each body is different, adjust or skip steps so that you are comfortable throughout the exercise.

• Wrinkle your forehead, clench your jaw, hold & release

• Raise your shoulder, hold & release

• Clench your arm and hand muscles, hold & release

• Pull your stomach muscles tight, hold & release

• Clench your glutes, hold & release

• Squeeze your leg muscles, hold & release

• Point or flex your feet, hold & release.

3. Box Breathing

Try to use a slow and steady count of four as you follow the steps below. If it is safe to do so, you may find a quiet place to close your eyes.

• Take a deep breath in through your nose to the count of 4

• Hold for the count of 4

• Breathe out through your mouth to the count of 4

• Hold for the count of 4

• Repeat

4. Tip the Temperature

Changing the temperature of your environment can help disrupt the fight-or-flight response, providing you an opportunity to reconnect with the present moment and ease feelings of anxiety.

• Hold an ice cube

• Go outside for a few moments

• Splash cold water on your face

• Take a sip of a cold or warm drink (ex. ice water or tea)

5. Mental Puzzle

Mental puzzles can help disrupt anxious thoughts by redirecting focus to the present moment, transitioning our brain from emotional thinking to logical thinking.

• Spell your name backwards

• Recite the alphabet backwards

• Count down from 50 or 100

• Play a game like Tetris or Sudoku 

If you are struggling with anxiety, know that there are supports available. Talk to a friend, your doctor or reach out to a mental health professional. 

Written By: Marina Mandziuk, RCC

Date: September 25, 2026

Disclaimer: This content is for educational purposes only and is not a replacement for professional mental health support.