5-Step Grounding Technique

Experiencing an increase in anxiety symptoms and sensing an anxiety attack can be an intense and overwhelming out-of-body experience that feels uncontrollable. You’re not alone in feeling like this, and some techniques can help ease our anxiety symptoms. This technique is considered a “first-aid” solution that aims to stop uncontrolled thoughts, growing stress and anxiety. It’s a method designed to help us break free from short-term, high-intensity bouts of anxiety, flashbacks, and unwanted negative thoughts so that we can relax. Please take care of yourself and seek help from a professional if needed.

Step One: Look at 5 things

Notice five things around where you are right now. These can be anything from activities to colours to objects. For example, "I can see a laptop, the blue sky, a woman wearing a pink T-shirt, and a chair."

Step Two: Notice the Touch of 4 Things

Pay attention to the feeling of four objects that are touching you right now. Focus on how your skin feels, the intensity of the touch sensations, and the tiny changes you might notice. For example, "I can feel my fingers on the keyboard, my clothes around my waist and ankles, the chair underneath me, and my hair touching my ears."

Step Three: Listen to 3 Things

Now, focus your attention on three things you may be able to hear. This can be anything from birds and music to conversations. For example, "I can hear the sound of typing, the traffic going past me, and the noise of a lift going up and down."

Step Four: Notice the Smell of 2 Things

Now, pay attention to things you can smell around you. This can be coffee, food, grass, or even your own body spray or washing detergent. For example, "I can smell coffee, my shampoo and a candle."

Step Five: Focus on the Taste of 1 Thing

This may not always be easy when you feel like you’re spiralling, but paying attention to what you can can help centre your thoughts. If you have just eaten or will eat, pay attention to how the food tastes and feels. You can also brush your teeth and be mindful of how this sensation tastes and feels.