Grounding techniques for anxiety

If you find yourself in a moment of panic, or you're feeling unsafe, grounding techniques can be a really helpful tool to help calm you down. We spoke to the experts on our helpline team to get their top tips for the best grounding techniques for anxiety and more.

T/W This article includes references to self harm and suicidal thoughts. If you are struggling with this, contact our Crisis Messenger 24 hours a day or speak to our helpline team, who are there to support you with whatever you’re going through. You can also contact Samaritans, CALM, or Papyrus, who specialise in supporting people who are experiencing suicidal thoughts.  

What are grounding techniques?

Grounding techniques can help to bring your attention to your environment, your feelings, or your body in a way that helps you to feel calmer and safer in the present moment. ​

This may help to ground you and to shift your focus away from anxiety-inducing thoughts.​ This will help you to move towards a headspace where you feel more able to reach out for support, especially when you’re coping with a lot of distress. ​

This can be especially helpful if you are struggling with suicidal thoughts or self-harm urges.

What is the best anxiety grounding technique?

There isn’t a single best anxiety grounding technique for everyone, so we’re going to discuss a few different approaches. These grounding techniques can be used to help you cope with anxiety, but there are lots which can also help with issues such as distressing thoughts, or coping with trauma.

Where can I start my grounding techniques?

Find a space where you feel comfortable and safe enough to do the exercise. For example, sitting or lying down. ​

Relax your body. ​Sometimes it might feel useful to place your feet on the ground, or flat against the surface you’re lying on and to focus on the sensation of the ground holding you up and supporting you. ​Now you’re ready to get started, here are some examples of grounding techniques that you can try.

Breathing exercises

Deep breathing

This anxiety grounding technique can also be helpful for panic and anger.

• Breathe in through your nose and out through your mouth. Try to keep your shoulders down and relaxed. ​
• When you feel ready, place your hand gently on your stomach – allow yourself to focus on the sensation of your stomach rising and falling slowly as you breathe in and out. ​
• Allow yourself to complete three more cycles of deep breaths. ​
• And finally, relax your body and allow your breath to fall back into a steady, natural rhythm.

Elongating your exhale​

Helpful for anxiety, panic and anger.​

• When you’re ready, take a deep breath in through your nose, all the way into your stomach, for the count of three.
• And now slowly, allow yourself to breathe all the way out through your mouth for the count of six, making a ‘whoosh’ sound as you do.
• You may wish to place your hand on your tummy as you breathe to feel your stomach rising and falling. ​
• Repeat this process three more times.
• And finally, relax your body and allow your breath to fall back into a steady, natural rhythm.

Box-Breathing​

This anxiety grounding technique can also be helpful for panic and anger.

• To the count of four, breathe in through your nose and out through your mouth. Try to keep your shoulders down and relaxed. ​
• Counting to four, gently hold your breath. ​
• To the count of four, breathe out through your mouth. ​
• Counting to four, rest your body and your breath. ​
• You may wish to place your hand on your tummy as you breathe to feel your stomach rising and falling. ​
• Repeat this process three more times.
• And finally, relax your body and allow your breath to fall back into a steady, natural rhythm.

Focusing on immediate surroundings & body

5,4,3,2,1​

Especially helpful for anxiety, panic and anger.​

• Take a look around you and notice five things you can currently see.​
• And next, four things you can currently feel (physically).
• Next, three things you can hear.
• And two things you can currently smell.
• And finally, one thing you can currently taste.
• And to close, take one more deep breath… the deepest breath you’ve taken all day!

Describing an object​

Helpful for anxiety, panic and anger.​

• Take a look around you and find one object that you can safely hold in your hands.
• Holding this object in your hands, describe what the object looks like, as if you’re describing the object to an alien who has never seen it before! Try to pay attention to the colours and textures and little details. ​
• And now, describe what this object feels like physically. How heavy or light is it? Is it smooth or rough?​
• Does the object have any sounds, smells, or tastes? ​
• When you’re ready, place the object down in a safe place beside you. ​
• Relax your body and allow yourself to take the deepest breath you’ve taken today so far.

Inner safety & visualisation

Safe space visualisation​

This is helpful for people feeling numb, experiencing a trauma response, or feeling unsafe.​

• Think of a place where you feel safe and calm. It may be outdoors or it may be inside. It might be a place you remember from your past, or it could be imaginary too.
• Next, try to imagine yourself sitting or standing in this place right now, and focus on the colours and the details you can see around you. In three words, describe what you can see in your safe place.
• Next, try to focus on how this safe place feels (physically). Is it warm or cold? What can you feel beneath your feet? In three words, describe what you can feel or touch in your safe place.
• Next, try to focus on any sounds you can hear in your safe place. Are the sounds loud or gentle? Or maybe it’s silent? In three words, describe what you can hear in your safe place.
• Take a look around your safe space and imagine one object that you might wish to pick up and place into your pocket – this object can be small or large!
• Now, imagine yourself placing that into your pocket and allow yourself to focus on the sensation of your hand holding the object there as you take one deep breath in and out.
• When you’re ready, gently bring your attention back into the room you’re currently in, trusting that you can re-visit your safe place in your mind whenever you need, and feeling that object in your pocket.​
• To finish, take one more deep breath… the deepest breath you’ve taken all day! ​

Thinking in categories 

Especially helpful to use as a distraction from distressing thoughts​

• To start, begin by naming as many types of animals as you can think of that have four legs.
• Next, name as many fruits or vegetables as you can.
• And finally, name as many countries of the world as you can.
• And to close, take one more deep breath… the deepest breath you’ve taken all day!

You may also find it helpful to read our guide to self care and our tips for how to make a self care kit.