Creating safety within: grounding techniques for an anxious mind

Below are five grounding practices that are easy, accessible, and surprisingly effective. You don’t need any special tools. Just a willingness to try and gently show up for yourself.

1. The 5-4-3-2-1 Sensory Scan

This classic technique uses your five senses to bring your mind back into your body and surroundings. It’s especially helpful during panic attacks, overthinking spirals, or dissociation (when you feel “unreal” or disconnected from your body).

How it works:

Look around and 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

This pulls your focus away from anxious thoughts and into what’s real, right now. It’s best done slowly, with a few breaths between each step, if you have a note book, write or sketch it.

Example:

Sitting at your desk, you might say:

• I see my mug, my laptop, a plant, a book, and a candle.

• I feel the chair under me, the table’s surface, the warmth of my tea, my sweater’s sleeve.

• I hear a clock ticking, distant traffic, and my breathing.

• I smell the candle and my hand lotion.

• I taste peppermint from my tea.

➡ Use this when: You feel overwhelmed, panicked, or scattered. It’s a quick mental reset you can do anywhere.

2. Move barefoot on the Earth (or Floor)

This simple practice reconnects you to the ground—literally. When you place your bare feet on the earth (grass, sand, soil), it sends calming signals to your body. This is sometimes called "earthing" and has even been studied for its soothing effects on inflammation and stress.

How to do it:

• Stand or sit with your feet flat on the ground (if you’re indoors, use a firm floor).

• Listen to a calming music, or sound like rain, birds, fountain...

• Take a deep breath and feel the ground beneath your feet, move slowly your body

• Notice the temperature, texture, pressure.

• Silently say: “I am grounded. I am here.”

➡ Use this when: You’re feeling spacey, anxious, or emotionally unmoored.

3. Breath + Name with Voice and Singing

When anxiety strikes, your breath becomes shallow, your muscles tense, and your mind races. Grounding yourself through breath is powerful—but when you add sound, voice, and vibration, you activate even more calming pathways in your body, including the vagus nerve, which supports deep relaxation and emotional regulation.

This exercise combines breathwork, your name, and gentle vocalization to help you feel safe, soothed, and reconnected with yourself.

How to do it:

• Sit or stand comfortably.
  Place one hand over your chest or belly if that feels supportive.

• Inhale slowly through your nose for a count of 4. Feel your breath filling your belly or ribs.

• As you exhale for a count of 6, gently hum or vocalize your breath.
  You can make a low "mmm", "ahhh", or soft humming sound—whatever feels calming and natural.

• Add your name and affirmation. Read more on positive affirmations here

• On an inhale, softly say (out loud or in your mind):
  “I am [your name].”

• On your exhale, sing or speak slowly:
  “I am safe.” or “This moment is okay.”

  You can sing it to any gentle melody or speak it slowly with intention. For example, try:
  ➤ “I am safe...” (sung in one long note)
  ➤ “This mo-ment is o-kay...” (gently stretched over a few notes)

• Repeat 5–10 times.
  Allow your body to soften with each round. Let the vibration of your voice resonate in your chest, face, or lips. If you feel emotion rising, that’s okay—let it move through you.

➡ Use this when:

You need a deeper sense of calm, are feeling emotionally overwhelmed, or want to reconnect to your body through sound. Especially helpful for those who feel tense in the throat or chest when anxious.

4. Hold an Object (A Grounding Talisman)

Tactile objects can serve as grounding "anchors"—especially in moments of stress when you're on the go or in public. Think of them as your personal calming tools.

What to do:

• Choose a small item with texture or weight: a smooth stone, a crystal, a carved wood piece, a favorite piece of fabric or make one in clay or paper mache.

• When you feel anxiety rising, hold it in your hand.

• Focus your full attention on its texture, shape, and temperature.

• Let your mind explore the object in detail.

Some people keep these in their pockets or bags as daily support.

➡ Use this when: You’re in public or social settings and can’t do larger practices.

5. Body Scan with Touch

This practice invites your body into the grounding process by using gentle touch to reconnect with different areas—calming the nervous system and releasing tension. You can listen this video, I choose to play "Mariage d'amour" Chopin, wedding here is about body and mind

How to do it:

• Sit or lie down comfortably.

• Place one hand over your chest, the other over your belly.

• Close your eyes and breathe.

• Slowly move your hands over different areas (shoulders, arms, legs).

• As you touch each area, silently say: “This is my body. I am here.”

If you feel emotional or disconnected from your body, go slowly. This technique builds awareness and safety over time.

➡ Use this when: You feel numb, disconnected, or overwhelmed.