Anxiety often pulls attention toward what might happen next. Your heart speeds up, your thoughts race, and it can feel hard to think clearly. Grounding skills are simple ways to bring your attention back to the present moment and to what's actually around you. They don't make anxiety disappear, but many people find they take the edge off.
Slow your breathing. Try breathing in for a count of four, holding for four, breathing out for four, and pausing for four before the next breath. This is sometimes called box breathing. Letting each breath out be a little longer than the breath in can also feel calming.
Notice your senses. Look around and name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. Taking your time with each one is part of the point.
Feel your feet on the floor. Press them down gently and notice the ground holding you up. You might also notice the weight of your body in the chair, or the temperature of the air on your skin.
Tense and release. Squeeze the muscles in your hands for a few seconds, then let them go and notice the difference. You can move slowly through your shoulders, arms and legs the same way.
Name what's happening. Quietly telling yourself something like "this is anxiety, and it will pass" can put a little distance between you and the feeling.
Like any skill, grounding tends to work better with practice, including at calmer times, so it feels familiar when you need it. The Confianza Health App includes grounding skills you can practice any time. If anxiety is getting in the way of work, school, sleep or relationships, talking with a therapist can help you understand what's driving it and build a fuller set of tools. And if you're ever in crisis, call or text 988, any time.
