10 Grounding Practices to Help Manage Anxiety

Practical, calming techniques to bring your body and mind back to the present moment

Anxiety often arrives uninvited. It can feel like a wave crashing over you – fast heartbeat, racing thoughts, trouble focusing, or the sense that something is wrong, even when you can’t explain why. Whether your anxiety is mild or overwhelming,  one thing it always does is pull you out of the present and into a storm of “what ifs.” This not only affects your own well-being but can also create distance or tension in your closest relationships. In couples therapy, we work together to understand how anxiety shows up in your relationship — and how both partners can support each other in staying grounded, connected, and present.

 

That’s where grounding practices can help.

 

Grounding techniques are simple tools you can use to reconnect with the present moment. They work by engaging your body and senses to calm your mind, reduce stress, and remind you that you’re safe. These tools are not about suppressing anxiety, but about helping you ride it out more calmly.

 

Here are 10 grounding practices that are easy to try, and powerful enough to make a real difference.

1. Use the 5-4-3-2-1 Sensory Grounding Technique

This popular technique helps interrupt anxious spirals by turning your attention to your five senses. Wherever you are, take a breath and begin:

Name 5 things you can see

Name 4 things you can feel

Name 3 things you can hear

Name 2 things you can smell

Name 1 thing you can taste

This technique slows your thoughts, shifts your focus, and brings you back to the physical world around you.

 

2. Practice Deep Breathing With Your Belly

When anxiety hits, our breathing often becomes shallow and fast—sending danger signals to the brain. You can reverse that pattern with a few minutes of belly breathing. Try this:

Sit or lie down. Put one hand on your chest and the other on your belly. Breathe in slowly through your nose and let your belly rise. Then breathe out through your mouth and feel your belly fall. Do this for several minutes.

Not only does this help regulate your nervous system, but it also gives your mind something steady to focus on and you have to take anxiety therapy from best therapist.

 

3. Anchor Your Focus to Your Feet

When you’re feeling anxious, your energy tends to gather in your head, thoughts spinning fast, feeling detached from your body. One effective way to feel grounded is to bring your awareness to your feet.

Stand or sit and notice the pressure of your feet on the floor. Wiggle your toes inside your shoes. Rock gently from heel to toe. Feel the floor holding you up.

This helps you reconnect to your body and your physical space in a simple, soothing way.

 

4. Use Cold Water or an Ice Cube to Jolt Your Senses

Sometimes, anxiety feels too intense to think your way out of. In moments like that, you can use temperature to interrupt the cycle.

Try holding an ice cube in your hand or running cold water over your wrists. You can also splash cold water on your face. The shock to your senses will force your brain to focus on the physical sensation rather than anxious thoughts.

This technique is especially helpful during panic attacks or high-intensity anxiety.

 

5. Repeat Simple Affirmations or Grounding Phrases

Positive statements, when repeated slowly, can remind your nervous system that you’re okay. These don’t have to be fancy. Use phrases like:

“I am safe right now.”

“This feeling is temporary.”

“I don’t need to fix everything at once.”

“I can handle this moment.”

You can say them out loud or silently. The rhythm of repetition plus the message of safety helps calm your inner world.

6. Focus Fully on a Simple Task

Anxiety often feeds on open-ended thoughts and worries. Redirecting your focus to a repetitive, physical task helps break that loop.

Try washing dishes, folding clothes, brushing your hair, or watering plants—anything that allows you to be fully present with your hands and movements.

As you do the task, bring attention to the texture, temperature, and motions. This mindfulness-in-action helps slow the mind and soothe your system.

 

7. Use Touch or Pressure to Calm Your Body

Your body craves comfort when it’s anxious. Try using touch or pressure to feel more secure. You could wrap yourself in a soft blanket, hold a warm mug, hug a pillow, or press your hand gently on your chest.

Some people find that placing both hands over their heart and taking deep breaths helps regulate emotions. Others prefer pressing their palms together or grounding themselves by sitting with crossed arms and legs.

Whatever feels comforting, do that. The sense of touch can send powerful signals of safety to your brain.

 

8. Visualize a Place That Makes You Feel Safe

Close your eyes and picture a place where you feel completely at ease. It could be a beach, a forest, your bedroom, or even a spot from your childhood. Build the details in your mind, what does it smell like? What do you hear? What’s the lighting like?

Spend 2–5 minutes in that mental space. This technique can calm your nervous system and create a strong internal refuge to return to whenever you feel overwhelmed.

 

9. Move Your Body to Release Anxiety Physically

Anxiety is often stored in the body. You may feel tight shoulders, clenched jaws, or jittery energy. A short burst of gentle movement can help release it.

Stand up. Stretch. Shake out your hands and arms. Roll your shoulders. Do a few jumping jacks or take a walk. The goal isn’t intense exercise—it’s about moving energy out of your muscles and giving your mind a reset.

Even two minutes of mindful movement can change how you feel.

 

10. Write Down Your Thoughts to Empty the Mental Clutter

If anxiety feels like your brain won’t stop buzzing, write it out. You don’t need to journal perfectly—just grab a pen and start pouring your thoughts onto paper.

Write whatever comes to mind. Don’t censor or correct yourself. When you’re done, you can keep it, tear it up, or tuck it away.

Writing helps move anxious thoughts out of your head and gives them somewhere else to go. It can also help you see patterns, gain clarity, or release emotions that were stuck.

 

Final Thoughts: Grounding Doesn’t Cure Anxiety, but It Gives You Control Back

These practices aren’t magical solutions—but they are powerful. They give you something concrete to do when anxiety tries to take over. Grounding is about reminding yourself: I am here. I am okay. I can handle this moment.

You don’t have to try all ten at once. Experiment and see which ones work best for you. Keep a small list of your favorites handy—on your phone, a sticky note, or in your journal—so you can reach for them when you need to.

And remember: anxiety is part of being human, but it doesn’t get to run the show. You can feel anxious and still show up for your life—with tools, support, and compassion for yourself. If you’re exploring therapy options and don’t have coverage, cost is an understandable concern. How much is couples therapy without insurance? In Los Angeles, sessions typically range from $200 to $350, offering expert guidance even without coverage. Many couples find that the clarity and connection they gain far outweigh the financial investment.

Working with a therapist like Dr. Harel Papikian can help you deepen your practice, understand your triggers, and build lasting emotional resilience.