An anxiety attack isn’t a recognized diagnosis in the current edition of the Diagnostic and Statistical Manual of Mental Disorders, or DSM-5-TR (2022 revision). It’s commonly used interchangeably with panic attack, which is a recognized symptom of several anxiety disorders. People often use anxiety attack to describe an intense wave of anxiety, usually building up gradually and linked to a specific stressor like a big test, a hard conversation or just feeling swamped with life. An estimated 31% of American adults experience anxiety at some point in their lives and it can leave you feeling out of control. 

That’s where grounding techniques can come in to help save the day. They can help you hit the reset button when anxiety tries to take over. They can help gently pull your mind back to the present, away from those swirling what-ifs and overwhelming feelings. 

4 types of grounding techniques

While it might sound like magic, grounding techniques are unique tools that can help you come back to reality using your senses, your body, your brain and even just a little self-love. Types of grounding techniques you need to know include:

• Sensory grounding

Your five senses are your body’s built-in way to help calm anxiety. When your brain feels like it’s racing in the Indy 500, sensory grounding techniques can help slow things down and bring you back to earth. 

Try the 5-4-3-2-1 technique. It’s quick, simple and can work almost anywhere to help bring you down when your anxiety is high. You’ll want to name:

• Five things you can see
• Four things you can touch
• Three things you can hear
• Two things you can smell
• One thing you can taste

This technique works because your brain can’t focus on the panic and anxiety and your senses at the same time. This helps your brain flip the switch. 

• Physical grounding

Holding onto stress can feel like clinging to a cliff or running from a bear. Physical grounding can help you release that tension and give your nervous system a break. Physical grounding techniques include:

• Deep breathing — Inhale for four seconds, hold and exhale for six seconds. Repeat this pattern a few times. This helps slow your heart rate and sends safety signals to your brain. 
• Progressive muscle relaxation — Start with your toes. Tense each muscle group for several seconds and then relax. Slowly work your way up to your shoulders and face. 
• Hold an ice cube — This one may sound a little unusual, but it may help some individuals for intense moments. Grab an ice cube and hold it tightly in your hand. The fierce cold gives your brain something else really strong to focus on. 
• Touch a grounding object — Hold something comforting like a smooth stone, stress ball or even your pet’s collar. Focus on the texture and the temperature. You can keep a calm kit nearby with grounding tools like a soft cloth, essential oil or fidget toy. 

• Mental grounding

When anxiety hits, your thoughts start spiraling. Mental grounding gives your brain a task and keeps it busy in a good way.

• Describe your surroundings in detail — Out loud or in your head, say what’s around you. Pick an object and describe it in as much detail as possible.  
• Mentally sort and categorize — Pick something to categorize. Name five of your favorite movies. List all of the blue things in the room. Sort nearby objects by size or color.
• Count backward by threes — This is surprisingly tough and requires serious mental focus. Don’t worry if you mess up, just start over. The mental effort needed for this task can help break the anxiety loop. 
• Visualize a peaceful place — Close your eyes, if you feel safe and comfortable to do so, and imagine your absolute favorite place. Is it overlooking the vast ocean from a cruise ship? Taking a stroll in your favorite city park? Immerse yourself in it. What do you see, smell and feel there? The more detail you can bring in, the more effective it will be. 

• Soothing grounding

Sometimes, the best way to calm down is to wrap yourself in a warm, comforting blanket of kindness and self-love. These soothing techniques are about giving yourself a break. 

• Positive affirmations — Say things to yourself, even if you don’t fully believe them at first. Repeat them to yourself. Over time, your brain starts to listen and absorb them. You can use positive affirmations like:
• “I am safe.”
• “I am enough.”
• “This feeling will pass.”
• “I can handle this.”
• Listen to calming music — Build a go-to playlist with soft, gentle music. Nature sounds or lo-fi beats often work best. Pop in your headphones and breathe. 
• Get it out on paper — Grab a notebook and just start writing. Don’t worry about spelling or grammar, just let all of those swirling thoughts, fears and feelings pour out onto the page. Sometimes just seeing them written down can make them feel less overwhelming and give you a sense of control. 

Anxiety can be a sneaky beast, and there’s no magic spell that works every single time for everyone. The real secret to these grounding techniques is to practice them regularly, even when you’re not feeling anxious. The more you practice, the easier and more automatic it can be to use them when you really need them. 

Experiment with different techniques. What works like a charm for your best friend may not work for you, and vice versa. Try out different techniques from different categories and see which ones click with you. Build your own personalized, customized anxiety-busting tool kit. 

When it’s too much to handle alone, Lightfully is here.

When anxiety gets overwhelming and grounding techniques don’t feel like enough, you don’t have to face it alone. At Lightfully, we’re here to help you navigate the tough moments with compassion, support and expert care. Whether you’re dealing with occasional anxiety or something that’s starting to affect your daily life, our dedicated team of clinicians is ready to meet you where you are and guide you forward. You deserve more than just getting by. You deserve to feel grounded, supported, and truly well. 

Change is possible. When you’re ready to take the first step, contact us. We’ll take the next steps together, toward the fullest, brightest version of you.