Grounding techniques for anxiety

Everyone experiences anxiety from time to time. Anxiety is your body’s natural response to stress, making you feel nervous, worried, or on edge — even when there isn’t an immediate danger. Sometimes, anxiety can serve an important purpose, like helping you notice challenges and motivating you to find solutions. However, anxiety can also feel overwhelming, making it tough to feel present and steady. That’s where grounding techniques for anxiety come in. 

These simple practices help anchor you in the present (rather than worrying about the future or ruminating on the past) and interrupt cycles of anxious thoughts and emotions. “Grounding techniques can help you shift your focus away from distressing thoughts and feelings,” says Aashini Govani, PT, DPT, a physical therapist at Hinge Health.

They can be done anytime from anywhere — at work, at home, or wherever you need a moment to feel calm. Research shows that many grounding skills not only work quickly to quell anxiety, but often, they’re more effective at easing anxiety than just “relaxing.” 

Read on to discover how to ground yourself through targeted exercises and other techniques recommended by Hinge Health physical therapists.  

How does grounding help with anxiety?

Grounding techniques gently guide your attention away from anxious thoughts and into the present moment. They encourage mindfulness, a proven strategy for managing anxiety. This might mean noticing how your feet feel on the floor, listening to the sounds around you, or paying attention to your breath. Focusing on what’s happening right now can help worries about the past or future fade, making it easier to feel calmer and more in control.

These skills can also reassure your nervous system that you’re safe, which helps your body settle down. This can ease physical symptoms of anxiety, like a racing heart or tense muscles, and can even help interrupt a panic attack. Grounding techniques aren’t just helpful for anxiety — they can also help you manage pain, reduce fear of movement (sometimes called kinesiophobia), and support you in sticking with healthy movement habits, even when you have pain.

How to ground yourself

There are two main types of grounding techniques. Mental grounding strategies, such as reciting reassuring affirmations and counting backward, help redirect overwhelming thoughts and feelings so you can stay connected to what’s happening now. Physical grounding techniques, including progressive muscle relaxation and sighing, use your five senses and body to anchor you physically in the present moment. Here are examples of each you might try:

1. Recite reassuring affirmations

Repeating grounding phrases like “I am safe” or “I release my worries” can help you feel more calm and centered, both emotionally and physically.

2. Create lists in your head

Distract your mind from anxious thoughts by mentally listing items in a category — like flowers, animals, or your favorite TV shows‌ — ‌for a few minutes.

3. Count backward

Counting backward from 100 in increments of three, for example, requires concentration that can help shift your attention away from anxious thoughts.

4. Do the 5-4-3-2-1 exercise

This exercise involves working backward from five, using your senses to notice your surroundings. For example: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. Take your time and really pay attention to each step during this grounding exercise. Focusing on these details can help you feel more grounded and present.

5. Touch an object 

Hold something like a stone or a piece of jewelry and take note of its weight, texture, and temperature.

6. Perform progressive muscle relaxation

Start at your feet and work up to your head, tensing and then relaxing each muscle group to help release tension. For example, you might squeeze your toes and feet tightly for a few seconds, then let them go and notice the difference. Move slowly upward — calves, thighs, stomach, hands, arms, shoulders, and face — tensing each area one at a time and then relaxing it, so you can tune into your body and feel more at ease.

“This is a great way to encourage calmness and help regulate pain signals,” says Dr. Govani. “I’ve seen it work wonders for people.” You can do progressive muscle relaxation on your work commute while stuck at a red light, sitting on a bus or train, or have trouble falling asleep, for instance. 

7. Do a body scan

Slowly bring your attention to each part of your body, from head to toe, noticing sensations without judgment. For example, you might ask yourself, “What do I feel in my shoulders right now?” or “Are my hands warm or cool?” Simply observe each area, noticing things like tension, tingling, or relaxation, without trying to change anything. Concentrating on these physical sensations via a body scan helps create a sense of calm and relaxation. 

8. Walk mindfully

Connect with the present by noticing the sensation of your feet hitting the ground, the rhythm of your breath, and the sights and sounds around you as you walk. The American Psychological Association suggests adding five to ten minutes of mindful walking to your daily routine — but even a little is helpful for relaxing your body.

9. Hold a piece of ice

Gripping an ice cube, ice pack, or even a bag of frozen veggies for a minute or two creates a strong sensation that can interrupt anxious thoughts and help ground you in the present. You can also run cold water over your hands for a similar effect.

10. Connect to the earth 

Touching the earth with your bare hands or feet — whether it’s grass, soil, sand, or even water — can help calm anxiety and bring a sense of stability. A renowned holistic physician describes this as letting the earth’s stability ease your panic and calm your anxiety with its natural power.

11. Engage in cyclic sighing

This controlled breathing exercise, which focuses on long exhalations, has been shown to reduce anxiety and boost mood. Breathe in through your nose, pause to take a small second breath, then slowly and fully exhale through your mouth with an audible sigh. Repeating this for about five minutes can activate your parasympathetic nervous system (your body’s calming system) and help create a sense of relaxation.

All of these grounding exercises can help you feel more connected to your body, which can help reduce anxiety. Each exercise involves gentle, rhythmic movements that can help calm your nervous system and bring you back to center. Many common exercises you do in your usual exercise therapy or workout routines can also help ground you and reduce anxiety if you add purposeful and mindful elements to them.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

When to use grounding techniques

You can practice grounding techniques any time you need to feel calmer and more centered. They can be especially helpful in situations where stress or anxiety feels higher than usual — like during a work deadline, a stressful social situation, or difficulty sleeping. Any time you notice your mind racing or your body feeling tense, grounding techniques can help bring you back to the present and restore a sense of ease. Some situations can include when you:

• Have difficulty falling or staying asleep. Anxiety can make it hard to fall or stay asleep, creating a cycle where a lack of sleep increases anxiety the next day. 

• Deal with chronic pain. One study found that people with chronic back or neck pain were almost twice as likely to have anxiety as those who didn’t have any discomfort in those areas. 

• Have a looming deadline. When anxiety around a deadline builds up, it can make it harder to focus, get things done, and think creatively.

• Experience a panic attack. Panic attacks can come on suddenly and feel intense, sometimes even mimicking symptoms of a heart attack. If you ever have chest pain, seek medical care right away.

• Fear of social situations or performance anxiety. People with social anxiety may feel extra nervous or worried before, during, or after situations where you might feel watched or judged, like meeting new people or speaking in public. 

PT tip: Ground yourself even when you’re not feeling anxious

“Incorporating grounding techniques into your daily routine can make you less susceptible to anxious thoughts and panic attacks,” says Dr. Govani. Think of grounding skills like warm-ups before exercise — practicing them regularly helps prepare you for when stress hits. Try weaving grounding exercises into everyday moments, like pressing your feet into the floor during a meeting or doing a quick body scan while sitting in traffic.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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