Simple, evidence-based grounding exercises you can use anywhere to calm an anxious mind in minutes.
Anxiety can feel overwhelming, but grounding techniques help bring you back to the present moment.
Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 4 times.
Splash cold water on your face or hold ice cubes. The physical sensation interrupts the anxiety spiral.
Tense and release each muscle group from your toes upward.
Close your eyes and imagine a place where you feel completely safe and at peace. Engage all your senses.