The Quick Way to Ground Yourself During Anxiety and Panic Attacks

If you have experienced anxiety and panic attacks before, you know how terrifying they can quickly become. The physical symptoms of rapid heart rate, shortness of breath, chest tightness, nausea, dizziness, and lightheadedness are enough to convince you that death is imminent.

However, counselors are helping clients gain control over these symptoms by teaching the 5-4-3-2-1 grounding method for anxiety and panic attacks.

The 5-4-3-2-1 grounding method for anxiety and panic attacks.

Your anxiety is often triggered by a worry or fear from the past or the future. The 5-4-3-2-1 method is effective for grounding you in the present and focusing on what is real right now, not what occurred in the past or may not happen in the future.

The 5-4-3-2-1 method has five steps you may want to practice with someone you trust or your counselor. You can write each step on an index card to keep with you or keep them on a Notes app on your phone for easy access.

Name 5 things you see.

The first step in the 5-4-3-2-1 grounding method for anxiety and panic attacks is to bring yourself into the present by naming five things you can see. These items can be objects within arm’s length or something you see out of a window. Focus on the five items and say their names out loud. For example, “I see a glass paperweight, a bottle of water, a pen, a denim jacket, and my puppy.”

Name 4 things you can touch.

Next, list four things you can touch. As you pick one up, focus on the texture and feel of each item. For example, “This is my favorite coffee mug. It is heavy and smooth.” Continue describing each item as you run your fingers across each object.

Name 3 things you can hear.

Anxiety overstimulates us. To narrow down your focus further, concentrate on three things you hear. Close your eyes and listen. For example, if you are caring for an ailing parent and feel a panic attack starting, list what you can see and touch followed by what you hear, “I hear dull voices from the television in the other room. I hear the hiss and bubbling from my mother’s oxygen machine.”

Name 2 things you can smell.

Your breathing becomes shallow when you panic. In this step, you want to take deep breaths and slow down. Inhale through your nose and exhale through your mouth. As you inhale, notice two things you can smell. For example, “I smell the aroma from the freshly-brewed coffee. I smell the pumpkin spice tart warmer I turned on this morning.”

Name 1 thing you can taste.

This final step may be a little tricky for some. Name one thing you can taste. Is it the last food you have eaten? Can you taste what you drank last? If you cannot taste anything, try chewing a piece of gum, eating a hard candy, or brushing your teeth. You want to activate this final sense to complete your grounding and bring you fully back into the present.

Do you need additional help?

If you struggle with anxiety and panic attacks, contact our office today to schedule a session with a counselor at Keller Christian Counseling in Texas to learn more about grounding methods, psychotherapy, talk therapy, and other techniques.