7 grounding techniques for anxiety attacks

## 7 Powerful Grounding Techniques for Anxiety Attacks When anxiety hijacks your system, these techniques work like an emergency brake for your nervous system. ### 1. The 5-4-3-2-1 Sensory Method Engage all your senses to anchor in the present: - **5 things** you can see (lamp, door, your shoes) - **4 things** you can touch (chair fabric, your hair, cool wall) - **3 things** you can hear (traffic, clock, your breathing) - **2 things** you can smell (coffee, fresh air) - **1 thing** you can taste (mint, coffee, or just your mouth) ### 2. Box Breathing (Military Technique) Regulate your nervous system: - Inhale for 4 counts - Hold for 4 counts - Exhale for 4 counts - Hold empty for 4 counts - Visualize drawing a square with each cycle ### 3. Temperature Shock Intense physical sensation interrupts panic: - Hold ice cube on wrist or temple - Splash cold water on face - Hold frozen orange - Cold shower if at home - Focus entirely on the sensation ### 4. Progressive Muscle Release Release stored tension: - Tense all muscles for 5 seconds - Release suddenly and completely - Notice the contrast - Work through body parts individually - End with whole body tension/release ### 5. Mindful Movement Get out of your head into your body: - Walk and count steps - Stretch slowly, feeling each muscle - Do jumping jacks - Dance to one song - Yoga poses you know ### 6. Safe Place Visualization Create mental sanctuary: - Imagine a place you feel completely safe - Add sensory details (sounds, smells, textures) - Place protective barrier around it - Visit when anxiety strikes - Practice when calm to strengthen it ### 7. Bilateral Stimulation Balance both brain hemispheres: - Cross-lateral marching in place - Butterfly hug (cross arms, tap shoulders alternately) - Tap knees alternately - Look left-right rhythmically - Listen to bilateral music ### Pro Tips for Success **Practice When Calm**: Build muscle memory for crisis moments **No Judgment**: If one doesn't work, try another **Combine Techniques**: Layer methods for stronger effect **Make It Portable**: Have techniques for any situation **Personalize**: Adapt techniques to your preferences ### Quick Reference Card - **Public spaces**: 5-4-3-2-1 or box breathing - **At home**: Temperature shock or movement - **At work**: Progressive muscle or bilateral tapping - **In bed**: Safe place or box breathing *Remember: These techniques interrupt the anxiety cycle. The more you practice, the more effective they become. Your nervous system can learn new patterns.*