5 Simple Grounding Techniques That Actually Work

When anxiety spikes or dissociation sets in, it’s hard to feel present. Grounding techniques help bring your mind and body back to the here and now. Here are five therapist-approved methods that are easy to try:

1. 5-4-3-2-1 Technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. A full sensory reset.

2. Cold Water Splash: Run cold water over your hands or splash your face. It activates your vagus nerve and slows racing thoughts.

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

4. Describe Your Surroundings: Out loud or in your head, narrate what you see. It redirects attention from anxious thoughts.

5. Carry a Comfort Object: A stone, fidget, or calming scent can anchor you when you feel unmoored.

Everyone responds differently, so try a few and see what fits. Grounding isn’t about fixing everything—it’s about finding safety in the moment.