1. 5-4-3-2-1 Grounding
Use your senses to bring your attention back to the present moment.
- 5 things you can see
- 4 things you can touch or feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Reminder: “I am here. I am safe in this moment. I don’t have to solve everything right now.”
2. Feet on the Floor
Sit or stand with both feet firmly on the ground.
Notice:
- The pressure of your feet against the floor
- The temperature beneath your feet
- The support of the chair or ground
- Your body becoming heavier as you settle
Take 3 slow breaths and say:
“I am here, in this moment. The ground is supporting me.”
3. Name What Is True Right Now
Anxiety often pulls us into “What if?” thinking. Bring yourself back to what you know.
Complete these sentences:
- Right now, I am…
- I am in…
- I can see…
- I can hear…
- I know that…
- The next thing I need to do is…
Focus on facts rather than predictions.
4. Temperature Reset
Use a cool sensation to interrupt an escalating anxiety response.
Try:
- Holding a cool washcloth to your face
- Splashing cool water on your face
- Holding a cool drink
- Placing something cool against your cheeks or neck
While doing it, breathe slowly and notice the physical sensation.
5. 3-3-3 Grounding
When you need something quick and discreet:
Name 3 things you see.
Name 3 things you hear.
Move 3 parts of your body.
For example: look around, notice three sounds, then wiggle your fingers, roll your shoulders, and move your feet.
6. Hand-to-Heart Grounding
Place one hand on your chest and one on your abdomen.
Take a slow breath in and a longer breath out.
Then repeat:
“I don’t have to fight this feeling.”
“I can allow this moment to pass.”
“I am capable of getting through this.”
“I can take this one moment at a time.”
This can be especially helpful when anxiety is accompanied by self-criticism or fear