5 Grounding Exercises to Manage Anxiety When You Need Support Beyond Your Therapist

When anxiety hits, it can feel like your mind is racing and your body is on high alert. Even with the support of therapy, there are moments in between sessions when you need tools to help you come back to the present moment and feel safe again. That is where grounding exercises can make a difference.

Grounding is a simple but powerful way to calm your nervous system and remind yourself that you are here, now, and safe. These grounding exercises work by helping you shift your focus away from anxious thoughts and bring your awareness back to your body and your surroundings. Whether you are dealing with stress from work, family responsibilities, past trauma, or simply trying to stay centered throughout the day, grounding can support your healing journey in real time.

Here are five grounding exercises you can try when you need a moment of peace.

1. The 5 4 3 2 1 Technique

This classic grounding method uses your five senses to bring you into the now. Slowly go through the following steps:

• Name 5 things you can see around you

• Name 4 things you can touch

• Name 3 things you can hear

• Name 2 things you can smell

• Name 1 thing you can taste

  
  

Take your time. The more intentional you are, the more your mind begins to slow down. This exercise helps reduce anxious spirals and gently reconnects you with your body and environment.

2. Deep Belly Breathing

Anxiety often causes shallow chest breathing, which can send more stress signals to your brain. Deep belly breathing tells your body it is safe. Try this:

• Inhale slowly through your nose for four counts

• Hold for four counts

• Exhale through your mouth for six counts

  
  

Place your hand on your stomach and feel it rise and fall. Do this for a few minutes and notice the shift.

3. Grounding With Temperature

Changing your physical temperature can jolt your system out of anxiety and into the present. Some ways to try this:

• Hold a cold washcloth or an ice cube

• Splash cool water on your face

• Drink a warm beverage slowly and notice each sip

  
  

This method gives your brain something concrete and sensory to focus on, which interrupts racing thoughts.

4. Name and Affirm What Is Real

Anxiety often pulls you into the future what-ifs or past regrets. Grounding helps you stay in the now. Try gently saying things out loud:

• I am safe in this moment

• I am sitting in my chair

• I hear birds outside

• I am not alone

  
  

Simple affirmations based in the present can help remind your brain and body that the threat is not here.

5. Use Texture and Movement

Engage your sense of touch to redirect anxiety:

• Rub your hands together and notice the sensation

• Press your feet into the ground and feel the connection

• Hold onto a grounding object like a smooth stone or soft fabric

• Stretch your arms or neck gently and focus on each movement

  
  

When your body feels grounded, your mind often follows.

Why Grounding Matters

For many of us, especially those navigating complex life experiences or healing from trauma, anxiety can feel like an old, familiar companion. These exercises are not a cure, but they are tools you can reach for when you need support in the moment. Grounding exercises for anxiety helps restore a sense of calm and control, allowing you to respond rather than react. Over time, practicing these techniques can strengthen your nervous system’s ability to find balance and safety more easily.

Remember, you do not have to wait until things feel unbearable to use these tools. Grounding is not only for emergencies; it is a way to care for yourself daily.

If you are looking for more guidance or support, we are here for you.

📞 Call us at (781) 817-3956

 🌐 Visit www.wellnessfof.org

 📧 Email us at inquiry@wellnessfof.org

You deserve to feel safe in your body and at peace in your mind. And you do not have to do it alone.