5 Grounding Techniques That Actually Work
Stop spiraling fast with these evidence-based grounding exercises you can do anywhere. No equipment needed.
What Are Grounding Techniques?
Grounding techniques are strategies that help you anchor yourself to the present moment when you're anxious, panicking, dissociating, or spiraling. They work by engaging your five senses to pull you out of your head and back into your body.
Why Grounding Techniques Work
When you're having a panic attack or anxiety spiral, your brain's prefrontal cortex (the thinking part) goes offline. You can't "think your way out" of a panic attack.
Grounding works because it bypasses your thinking brain and uses your senses instead. By focusing on what you can see, hear, touch, taste, or smell RIGHT NOW, you:
- ✓Interrupt the anxiety loop in your brain
- ✓Anchor yourself to the present (not the past or future)
- ✓Activate your nervous system's "brake pedal" (parasympathetic)
- ✓Give your brain something concrete to focus on
Research shows:
Grounding techniques reduce anxiety symptoms by 67% and decrease flashback intensity in PTSD patients (Journal of Traumatic Stress, 2022).
The 5 Best Grounding Techniques
The 5-4-3-2-1 Technique
Best for: Panic attacks, anxiety spirals, dissociation
How to do it:
- 5Name 5 things you can SEE
Look around. Notice colors, shapes, objects. Say them out loud if you can.
- 4Name 4 things you can TOUCH
Feel textures. Your clothes, the chair, the floor. Describe them.
- 3Name 3 things you can HEAR
Traffic, your breath, birds, music. Focus on each sound.
- 2Name 2 things you can SMELL
Even if it's just air or your shirt. Or imagine your favorite scent.
- 1Name 1 thing you can TASTE
Gum, coffee, or just the taste in your mouth.
Why it works: Engages all five senses to anchor you to the present. Takes your brain out of panic mode and into observation mode.
Physical Grounding (Cold Water)
Best for: Intense panic, dissociation, feeling numb or "not here"
How to do it:
- Hold an ice cube in your hand
- Splash cold water on your face
- Take a cold shower
- Put your hands under cold running water
- Step outside barefoot (if safe)
Why it works: Cold activates your dive reflex — a neurological response that immediately slows your heart rate and calms your nervous system. It's impossible to stay dissociated when your body is experiencing strong physical sensation.
Movement Grounding
Best for: Restlessness, freeze response, feeling stuck
How to do it:
- • Stomp your feet on the ground (feel the floor)
- • Jump up and down 10 times
- • Do 10 squats or push-ups
- • Stretch slowly and deliberately
- • Walk and count your steps out loud
Why it works: Movement releases trapped nervous system energy. It also forces your brain to coordinate your body, which pulls you out of your head.
Mental Grounding (Categories)
Best for: Racing thoughts, rumination, overthinking
How to do it:
Pick a category and name as many things in it as you can. Examples:
- • Animals that start with the letter B
- • Countries in Europe
- • Types of cars
- • Movies you've seen
- • Foods that are red
Why it works: Gives your brain a concrete task. Interrupts anxious thought loops by forcing you to think about something neutral.
Orienting Statements
Best for: Flashbacks, PTSD triggers, feeling "not here"
How to do it:
Say these statements out loud (or in your head):
- • "My name is [your name]"
- • "I am [your age] years old"
- • "I am in [location] right now"
- • "Today is [day/date]"
- • "I am safe. This is anxiety. It will pass."
Why it works: Reminds your brain where and when you are. Particularly effective for flashbacks where you feel like you're back in a past trauma.
Which Grounding Technique Should You Use?
| If you're feeling... | Try this technique |
|---|---|
| Panic attack, can't breathe | 5-4-3-2-1 |
| Dissociated, numb, "not here" | Cold water |
| Restless, trapped energy | Movement |
| Racing thoughts, overthinking | Categories |
| Flashback, PTSD trigger | Orienting statements |
Common Grounding Mistakes
❌ Rushing through it
The fix: Slow down. Say each thing out loud. Really notice it. Quality over quantity.
❌ Expecting instant results
The fix: Grounding takes 30-90 seconds to work. Repeat it 2-3 times if needed.
❌ Only using it during crisis
The fix: Practice when you're calm. The more you practice, the better it works in crisis.
Want guided grounding exercises when you're panicking?
Download Shift - Auto-Guided Grounding →Grounding Techniques in Shift App
In the Shift app, grounding techniques are built into Spiraling Mode for panic attacks and Frozen Mode for dissociation.
Auto-Guided
Voice prompts walk you through 5-4-3-2-1 when you can't think
Works in Crisis
Designed for when your brain is offline
Combines Techniques
Pairs grounding with breathing for max effect
Frequently Asked Questions
Do I have to do all 5 senses?
No. If 5-4-3-2-1 feels like too much, just do 3 things you can see, 3 you can hear, and 3 you can touch. Adapt it to what works for you.
What if grounding doesn't work?
Try a different technique. If mental grounding (5-4-3-2-1) isn't working, try physical grounding (cold water, movement). Some people respond better to physical techniques.
How often should I practice?
Practice for 2 minutes per day when you're calm. This builds the neural pathway so it works automatically when you panic.