Grounding Exercises for Anxiety: 9 Proven Techniques to Calm the Mind

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Anxiety can feel uncomfortable and at times overwhelming – racing thoughts, a pounding heart, and a sense of disconnection from the present moment. Some people report experiencing anxiety symptoms so severe that they though they were having a heart attack.

Whether it's triggered by stress, past trauma, or generalised anxiety, finding ways to anchor yourself can be essential for regaining a sense of calm and control. One highly effective approach to managing anxiety is the use of grounding exercises.

Grounding involves redirecting your attention away from anxious thoughts or overwhelming emotions and bringing it back to the here and now. It is particularly useful for people who struggle with anxiety, panic attacks, trauma responses or dissociation. This article explores the psychology behind grounding, outlines evidence-based techniques and offers practical exercises you can begin using immediately.

Why grounding exercises for anxiety work

Grounding is a technique drawn from various therapeutic approaches, including trauma-informed therapy, somatic experiencing and mindfulness-based interventions. The central aim is to reconnect the individual to the present moment, helping to interrupt distressing mental or physiological states.

When anxiety strikes, the body’s fight-or-flight response – governed by the sympathetic nervous system – is activated. Grounding exercises work by engaging the parasympathetic nervous system, helping the body shift back into a calmer state. This shift can reduce symptoms such as rapid breathing, muscle tension, or racing thoughts (Levine, 2010).

According to Dr Bessel van der Kolk, author of The Body Keeps the Score (2014), grounding practices help regulate the nervous system and offer a sense of safety, especially for individuals with trauma histories.

Types of grounding exercises for anxiety

Grounding exercises can be broadly grouped into three categories:

1. Mental grounding – Engaging the mind in structured, present-focused thinking.

2. Physical grounding – Using movement or the body to anchor oneself.

3. Sensory grounding – Tuning into the five senses to connect with the external environment.

Each type offers unique benefits and the most effective approach will vary from person to person. Below are some tried-and-tested grounding techniques under each category.

Mental grounding exercises

Mental grounding involves focusing your thoughts deliberately to distract from anxiety and bring the mind back to a stable place.

1. The 5-4-3-2-1 technique

This widely recommended technique involves naming:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This exercise encourages the brain to engage with the present environment, interrupting anxious rumination.

2. Categories and lists

Challenge your brain to think of:

• Animals that begin with the letter “C” (and you can't use cat!)

• Types of fruit

• Countries in Europe

Engaging your memory and cognitive faculties in this way can help interrupt a panic spiral and shift focus from the body’s anxiety response to higher-level thinking.

3. Positive visualisation

Imagine a safe or relaxing place in vivid detail. Picture the textures, colours, smells and sounds. This technique draws on guided imagery, a method shown to reduce stress and promote relaxation (Lang, 2005).

Physical grounding exercises for anxiety

Physical grounding uses the body to reorient and calm the nervous system. These are especially helpful when anxiety becomes somatic – tight chest, shaking hands or shallow breathing.

1. Breathwork

Controlled breathing is one of the quickest ways to regulate anxiety. Try the box breathing technique:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

Repeat this cycle for a few minutes. Research supports that diaphragmatic breathing reduces anxiety and improves focus (Ma et al., 2017). In addition, studies have shown that it is a helpful way to attenuate stress symptoms.

2. Cold water stimulation

Splashing cold water on your face or holding an ice cube can quickly shock the nervous system into the present moment. This method activates the diving reflex, which slows heart rate and reduces anxiety symptoms (Porges, 2011).

3. Grounding with the feet

Stand barefoot on the ground – grass, carpet, wood – and focus all your attention on the sensation beneath your feet. Wiggle your toes. Shift your weight. This brings awareness to the point of contact between you and the earth, reinforcing a sense of stability.

Sensory grounding exercises

Our five senses offer direct access to the present moment. Sensory grounding can be particularly effective for individuals who experience dissociation or panic.

1. Scent anchors

Keep a calming scent with you – lavender oil, eucalyptus or citrus. When anxiety strikes, inhale deeply. Scent is processed in the limbic system, which is closely tied to emotion and memory.

2. Textured objects

Carry a grounding object in your pocket – smooth stones, fabric swatches or fidget tools. When anxiety arises, touch the object and focus on its texture, temperature and shape.

3. Taste grounding

Suck on a strong mint or chew gum. Focus on the flavour and sensation. This tactile act brings you back into your body and into the present.

The science behind grounding and the brain

Anxiety is not “just in your head” – it involves real biological processes. When someone experiences chronic anxiety or trauma, the amygdala (responsible for detecting threats) becomes overactive, while the prefrontal cortex (responsible for reasoning) is less engaged. Grounding helps shift activity back to the prefrontal cortex, re-engaging rational thinking.

Grounding also supports polyvagal regulation, a concept developed by Stephen Porges. His Polyvagal Theory explains how the vagus nerve influences our ability to feel calm, connected and safe. Grounding activities stimulate the vagus nerve and support the body in returning to a state of social engagement and rest.

When to use grounding exercises for anxiety

Grounding is not only useful during high anxiety. It can also be used:

• Preventatively, as part of a daily mindfulness practice

• Before stressful events, such as public speaking or exams

• During therapy, to help stay present when exploring difficult emotions

• After a trigger, to recover and return to baseline

Practicing grounding regularly builds neural pathways that support emotional resilience. Over time, it becomes easier to access calm states more quickly.

Combining grounding with therapy

While grounding exercises are powerful tools, they work best when used alongside therapeutic support – particularly for those with trauma or long-standing anxiety conditions. Approaches like Cognitive Behavioural Therapy (CBT), Somatic Experiencing (Levine, 2010), or Compassion-Focused Therapy (Gilbert, 2009) can offer deeper insight and healing.

Therapists often teach grounding exercises to clients as part of treatment plans, particularly in trauma-informed care. These practices help create a sense of safety within the body, which is a foundational step in many therapeutic models.

Creating a personal grounding toolkit

Everyone’s nervous system is different, so it’s helpful to experiment with different grounding techniques to discover what works best for you. Try building a grounding toolkit – a personalised set of strategies you can turn to when anxiety arises.

Your toolkit might include:

• A grounding object (e.g., stone or fidget tool)

• A playlist of calming music

• A small bottle of essential oil

• A list of your favourite mental exercises

• A grounding journal for writing or sketching

Having a few go-to tools on hand can make it easier to access relief in moments of distress.

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Final thoughts

Anxiety is a natural part of being human – but it doesn’t have to dominate your life. Grounding exercises offer accessible, evidence-based ways to manage anxious thoughts, regulate the nervous system, and bring your focus back to the present. With regular practice, grounding can become a powerful anchor – helping you navigate life’s challenges with greater ease and resilience.

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References

• Bowlby, J. (1969). Attachment and Loss: Volume I. Attachment. London: Hogarth Press.

• Gilbert, P. (2009). The Compassionate Mind. London: Constable.

• Lang, P. J. (2005). Imagery in therapy: An information processing analysis of fear. Behaviour Therapy, 6(6), 862–886.

• Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. Berkeley, CA: North Atlantic Books.

• Ma, X. et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.

• Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. New York: Norton.

• van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. New York: Viking.

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About Dr Laura Allen –

A Chartered Psychologist & Integrative Therapist, Dr. Allen specialises in a broad range of therapeutic methods. She is a published author of numerous research papers in the field of Positive Psychology. Dr. Allen works one-to-one with clients and supervises other practitioners. She is also a proud member of the British Psychological Society assessment team supporting psychologists in training.