6 Simple Grounding Techniques To Stop Anxiety Attacks Fast

Anxiety doesn't have to control you.

6 Simple Grounding Techniques To Stop Anxiety Attacks Fast by Leah Kelley from Pexels

As many as 40 million people have been diagnosed with anxiety in America, and many of those people have never learned how to deal with anxiety or fend off an anxiety attack before it completely takes over their emotional state.

Whether or not you've been diagnosed with an anxiety disorder, if you suffer from panic attacks and frequently get overwhelmed with emotional grief, you know how frustrating it can be to deal with it.


Fortunately, there are ways you can calm your stress thanks to "grounding techniques." Grounding techniques are strategies of connecting to the present moment that can help you manage anxiety or feelings of panic and without pills or medications.

RELATED: How To Be Cool, Calm, And Collected (When You Feel Like Losing It)


It can be so hard to manage anxiety, particularly in our current culture where it seems like the world is more competitive, scary, and dangerous than ever before.

Luckily, using grounding techniques can be extremely helpful in managing the physical symptoms of anxiety and help you stop panic attacks in their tracks.

Here are 6 grounding techniques you can use during an anxiety attack to help you calm down fast.

1. Use your senses.

Take a moment to connect with each of your senses. Count one thing you can taste, find two things you can smell, notice three things you can hear, find four things you can see, and find five textures you can touch.

The most important part of this is taking the time to do each one. Don’t worry if you can’t find the right number of things — just find what you can and move on to the next, staying in the present moment.


2. Root your feet into the ground.

While sitting in a chair, take several deep breaths and press your feet hard into the ground. Take a moment to really feel the sensation of connection between your feet and the ground, and feel connected to the earth.

Even better, take off your shoes and socks and go through these steps outside somewhere!

3. Go for a quick but mindful walk.

Take a moment to walk either around your workplace, home, or outside.

While walking, focus only on the immediate things you are seeing, smelling, sensing in your body, and hearing. Focus on how amazing it is that your body can move you from place to place, and try to clear your mind.


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4. Stretch your body.

Take a minute to stretch your body. While stretching, focus on holding the stretch a little longer to allow you to deeply feel the sensations in your body.

Take deep breaths and try to release the tension you might be holding as you stretch. This one is great because you can do it at your desk at work.

5. Just add water.

It might sound silly, but find something you can do to connect with water. Take a bath or shower, wash your hands or face in cold water, or drink a glass of cold water.

6. Find something pleasant, funny, or memorable to look at online.


You could look at old pictures and try to remember enjoyable times in your life, or you could just watch a funny movie or video clip. The goal is to release your feelings of anxiety and let yourself be distracted so that you can allow your body to become calmer again.

The most important part of these strategies is that you focus on your body and the present moment, actively working to release your feelings of anxiety. Take deep breaths in and out during any of the exercises.

Having anxiety is okay, and you are going to be okay.


Remind yourself that you are okay and that anxiety is okay, just excruciatingly uncomfortable for a period of time. The more you remember that these feelings are temporary and will pass, the quicker they actually do pass.

Also, if you are struggling with thoughts during this time, bring your focus back to your body's sensations. Repeat a mantra such as, “I am going to be okay,” or “This too shall pass.”

Keep in mind that these strategies will work best when you practice them periodically. If you normally experience anxiety, try practicing at least once daily for the best results.

Be consistent and patient in your efforts — it might take some time for you to learn which strategies work best for you!


RELATED: 3 Reasons Your Anxiety Gets Triggered Randomly — Even When Things Are Fine

Erica Wollerman is a licensed clinical psychologist with a passion for helping people accomplish their goals and live healthy, happy lives. For more information on how she can help you overcome your anxiety, visit her website here.