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Grounding: An Anxiety Relaxation Technique

A grounding technique is a therapeutic method used to help individuals bring their focus back to the present moment and away from distressing thoughts or feelings. These techniques are especially useful for managing anxiety, panic attacks, trauma, and other forms of emotional distress. Grounding techniques work by engaging the senses or the body in a way that reconnects the individual to the here and now, helping to reduce the intensity of their emotional state and regain a sense of control.

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While these techniques will not prevent the onset of anxiety, they can be particularly effective during emotional distress.

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Mental Grounding

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The 54321 grounding method is a common technique for managing anxiety attacks.

Follow these steps:

• Identify 5 things you can see

• Identify 4 things you can feel

• Identify 3 things you can hear

• Identify 2 things you can smell

• Identify 1 thing you can taste

By engaging your senses and concentrating on your surroundings, your mind will gradually shift away from overwhelming anxiety, helping to slow your heart rate, control your breathing, and provide overall relief.

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​Physical Grounding

Physical grounding techniques can also be beneficial in redirecting your thoughts away from anxiety.

Try the following:

• Clapping your hands together

• Stamping your feet on the ground

• Jumping up and down

• Running on the spot

• Splashing cold water on your hands or face

These physical activities will redirect your focus to the physical sensations and help reduce the intensity of your anxiety.

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Self-Soothing Grounding

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Self-soothing grounding is a compassionate approach to easing anxiety and emotional distress.

Try engaging in the following soothing activities:

• Treat yourself to a relaxing hot bath

• Gently rub hand cream onto your hands and arms, savouring the sensations

• Place your right arm across your chest and gently stroke your upper left arm while saying kind and supportive things to yourself, such as:

  • "I know you're going through a tough time."

  • "I've got your back, and we will get through this together."

  • "This is just for now and not forever."

  • "I love you and accept you unconditionally."

  • "I may have neglected you in the past, but I'm here for you now."

By nurturing yourself with self-compassion and kind affirmations, you can create a sense of safety and comfort during difficult moments.

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Anxiety Therapy in Perth

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Anxiety is treatable, and attending anxiety counselling can help you explore and understand the possible causes and triggers of your anxiety. Using evidence-based techniques like cognitive behaviour therapy (CBT), I can assist you in managing and overcoming your anxiety symptoms. Take the first step today by calling or using the online contact form to schedule an appointment and start working through your anxiety.