Coping With Anxiety: 3 Grounding Techniques That Help

Understanding Anxiety: What It Is and Why It Matters

Anxiety is a normal and sometimes helpful response to stress. It’s your body’s natural alarm system, alerting you to potential danger and preparing you to react. A little anxiety can even improve focus and performance. But when it becomes persistent, overwhelming, or interferes with your daily life, it can start to take a serious toll on your mental and physical well-being. Learn more about how therapy for anxiety can help.

Common symptoms of anxiety one might face:

·       Racing thoughts

·       Shortness of breath

·       Rapid heartbeat

·       Sweating or trembling

·       Trouble concentrating

·       A constant sense of dread or worry

While experiencing anxiety in the moment, it can feel like you're losing control. But there are ways to learn to manage anxiety symptoms. Grounding techniques are powerful tools that help you anchor yourself in the present, interrupt anxious spirals, and calm your nervous system.

Coping With Anxiety: 3 Grounding Techniques That Help

When anxiety attacks strike, trying these techniques will help to regain a sense of calm and control:

1. The 5-4-3-2-1 Technique: A Sensory Reset
This exercise uses your five senses to reconnect with your environment and break the cycle of racing thoughts.

·      5 things you can see: Look around and name five things in your environment. They can be as simple as a light fixture, a plant, or the color of a wall. Say each one out loud.

·      4 things you can touch: Notice textures around you—your clothing, a chair, the floor, or an object nearby. Touch and describe them to engage your sense of touch fully.

·      3 things you can hear: Pause and listen. Can you hear traffic, birds, a clock ticking, or even your own breath? Acknowledge three distinct sounds.

·      2 things you can smell: Take a deep breath and notice the scents around you. If nothing stands out, move to a familiar object or your clothing, or imagine a calming scent like lavender or fresh rain.

·      1 thing you can taste: Focus on the taste in your mouth—gum, a drink, or even the aftertaste of your last meal. If needed, take a sip of water or eat something small to complete this step.

This technique works because it makes your mind focus on the here and now—reducing anxiety by shifting attention away from internal stress. Try saying each item out loud to enhance its effectiveness.

2. Deep Breathing with Mindful Focus
Anxiety often affects your breathing. Intentional, deep breaths can help shift your body out of “fight or flight” mode and into a calmer state.

Try this breathing pattern:

·       Inhale for 4 seconds

·       Hold for 4 seconds

·       Exhale for 4 seconds

·       Hold for 4 seconds

·       Repeat 5–10 times

Pair your breathing with a grounding affirmation like “I am safe” or “This feeling will pass.” These small steps are essential when managing chronic anxiety and emotional regulation.

3. Feel the Ground Beneath You
Grounding through physical sensation is especially effective if you feel dizzy, disconnected, or out of your body (a symptom known as dissociation).

Try this:

·       Place your feet flat on the floor

·       Press them down slowly and firmly

·       Feel the support of the chair, floor, or earth beneath you

·       Say to yourself: “I am grounded. I am supported.”

These body-based grounding techniques can be helpful in moments of panic or heightened anxiety sensitivity.

Resources You Can Tap Into

Support at SHIFT Your Journey Mental Health Counseling:

·       SHIFT Your Journey Mental Health Counseling – Our licensed therapists provide culturally responsive care, with specialized support for managing anxiety, panic attacks, and stress-related conditions.

·       Request an Appointment – Take the first step toward relief and healing by scheduling a session.

Additional Mental Health Resources:

·       Anxiety and Depression Association of America (ADAA) – Offers information on managing anxiety, finding help, and building resilience.

·       Mental Health America (MHA) – Provides free screening tools, education, and support for those facing anxiety and other mental health challenges.

Conclusion: Why Coping Strategies Matter

If anxiety isn’t managed in a healthy way, it can lead to burnout, insomnia, strained relationships, or physical health issues. Grounding techniques help your body and mind respond with calm instead of panic. The more you practice, the more natural and effective they become. Anxiety is part of life—but it doesn’t have to take control. These small steps can make a big impact. Pause, breathe, and return to the present.

If you’d like to talk with someone about SHIFTing your mental health journey, call us at 914-221-3200 or email hello@shiftyourjourney.com. We’re here to support you.

By: Sharmishtha Chakraborty
Associate Therapist, SHIFT Your Journey Mental Health Counseling