5-Minute Grounding Techniques for Anxious Moments

When anxiety takes over, your nervous system needs help returning to safety.

The 5-4-3-2-1 Technique

Name:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Box Breathing

1. Breathe in for 4 counts
2. Hold for 4 counts
3. Breathe out for 4 counts
4. Hold for 4 counts

Repeat 4 times.

Cold Water Reset

Run cold water over your wrists. The temperature change activates your dive reflex and calms your nervous system.