In today’s world, stress is everywhere. Whether it’s related to work, family responsibilities, social expectations, or traumatic events, it can sometimes become overwhelming. When stress reaches a critical point, it can turn into a panic attack, with intense physical symptoms such as shortness of breath, a racing heart, excessive sweating, and a feeling of losing control. Fortunately, there are effective and accessible techniques to help calm the nervous system: grounding techniques.
At Innerlogue Therapy and Psychology, we encourage our clients to incorporate these techniques into their daily lives, as they help bring them back to the present moment, reconnect with their bodies, and restore a sense of safety. Here’s a practical guide to understanding and using grounding when facing stress and panic.
What is grounding?
Grounding is a set of techniques designed to bring a person back to the present moment using the five senses or body movement. These strategies are particularly helpful during emotional distress, dissociation, or acute anxiety. They help to:
- Reduce symptoms of nervous system hyperactivation (e.g., rapid breathing, muscle tension);
- Restore a sense of internal safety;
- Slow down overwhelming or catastrophic thoughts;
- Redirect attention toward concrete and stable elements.
When can grounding techniques help you regain calm?
Grounding techniques are used for several psychological disorders where emotions become overwhelming or difficult to manage. Here are some disorders for which grounding techniques can be particularly helpful:
- Post-Traumatic Stress Disorder (PTSD): Some individuals may relive a difficult past event (related to physical or sexual assault, natural disasters, the loss of a loved one, childhood abuse, or serious accidents) through intrusive memories, nightmares, or intense distress when faced with triggering cues.
- Generalized Anxiety Disorder: Anxiety is present almost every day, with constant and often uncontrollable worries about different aspects of life.
- Panic Disorder: Sudden waves of intense fear arise without warning, accompanied by physical symptoms like a pounding heart or a sensation of choking.
- Obsessive-Compulsive Disorder (OCD): This may manifest through intrusive thoughts (obsessions) and repetitive actions (compulsions) that the person feels compelled to perform to ease anxiety.
- Dissociative Disorder: Some people may feel detached from their bodies or surroundings, as if they’re observing their life from the outside.
- Borderline Personality Disorder: Emotions are intense and unstable, often accompanied by impulsive behaviours and a sense of inner emptiness.
- Major Depression: Deep sadness, loss of interest in usual activities, and persistent fatigue make everyday life very difficult.
- Eating Disorders (e.g., anorexia, bulimia): These often involve a difficult relationship with food, influenced by low self-esteem or a need to regain some control.
Slow down, breathe, feel: concrete techniques to ease anxiety and panic
During a panic attack or a wave of anxiety, it often feels like we’re caught in a whirlwind of looping thoughts. Sometimes, it even feels like we’re disconnected from our surroundings or our bodies. Grounding techniques help break this cycle by bringing us back to the here and now through our five senses. This sends a reassuring message to the brain: “It’s okay.” Little by little, our body calms down, and we begin to feel safer—like pressing a “pause” button to catch our breath.
Here are some techniques to help reduce anxiety or panic.
- Sensory techniques: returning to your five senses
- The 5-4-3-2-1 technique
This is one of the most popular and effective sensory grounding methods. It involves identifying:
- 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 technique engages all your senses and helps interrupt anxiety by focusing your attention on your immediate surroundings. It helps you move away from stressful thoughts and reconnect with concrete, real-world elements.
- Holding a grounding object
A small object you like — a smooth stone, a stress ball, a beaded bracelet — can become a reassuring anchor. Touching it, rolling it between your fingers, or simply noticing its texture can help you refocus.
- Listening to soothing music or natural sounds
Natural sounds like rain, waves, or birdsong, as well as calming music, can soothe the mind. Listening to these sounds during tough moments can create a sense of safety and help you relax.
- Body-based techniques: moving to reconnect
- Conscious breathing
Slow, deep breathing is one of the most powerful tools for calming stress. Try this simple method: inhale for 4 seconds, then slowly exhale for 6 seconds. It’s like sending a message to your body that says: “You’re safe. You can relax.”
- Body scan
Find a comfortable position and bring your attention to your body, from your feet to your head. Notice the sensations — warmth, tension, lightness — without trying to change them. This helps gently bring you back to yourself.
- Rhythmic movement
Slow walking, tapping your feet, gently swinging your arms, or doing light stretches can release excess energy caused by anxiety. Repetitive movement can be very calming.
- Cognitive techniques: regaining control of your thoughts
- Soothing self-talk
Speaking to yourself kindly can make a big difference. Try phrases like: “I’m safe. This moment will pass. I’ve been through hard things before — I can get through this.”
It may seem simple, but these words can calm the mind and comfort the heart.
- The “here and now” object technique
Choose an object around you and describe it mentally in detail (its shape, colour, texture, use). This helps shift your focus away from anxiety and onto something stable and concrete.
- Grounding in positive memories
Close your eyes and recall a moment when you felt safe, peaceful, and at ease. Relive it using all your senses: what did you see? smell? Feel in your body?
This memory becomes an inner resource you can return to whenever needed.
Integrating techniques into daily life
The effectiveness of grounding techniques increases with regular practice. Here are some tips for integrating them consistently:
- Create a grounding box with sensory items, essential oils, calming quote cards, etc.
- Add a daily reminder on your phone to practise a technique, even when you feel fine.
- Keep a grounding journal to note the techniques you’ve tried, what worked, and how you felt.
- Use them preventatively, especially before a stressful event or during vulnerable times.
What to avoid so grounding really helps?
- Pushing yourself too fast: Some techniques take time to work. Rushing or expecting immediate results can lead to frustration. It’s better to go slowly and at your own pace.
- Judging yourself during the exercise: It’s common to think, “I’m doing this wrong,” “This doesn’t work for me,” or “I’m terrible at this.” But self-judgment blocks the calming effect. Try to adopt a gentle, self-compassionate mindset.
- Using a technique linked to a painful memory: For example, a smell, object, or song that reminds you of a difficult moment can backfire. Choose elements that feel soothing or comforting instead.
- Focusing only on the mind: Grounding is largely a physical and sensory process. If you stay stuck in your thoughts without engaging your senses, the effect will be limited. Try to fully experience the moment with all five senses.
- Wanting to control everything: The goal of grounding isn’t to fix everything right away, but to bring a small sense of relief, here and now. It’s not about “getting rid of” emotions, but offering them a calmer space to settle.
When to see a mental health professional
If you’re experiencing frequent anxiety or if panic attacks are becoming unmanageable, it can be very helpful to consult a psychologist or psychotherapist.
At Innerlogue Therapy and Psychology, we offer a safe space to explore the roots of your anxiety, learn how to manage it, and discover personalized coping strategies — often including grounding techniques.
Grounding techniques are simple, powerful tools that can transform your relationship with stress and panic. By reconnecting to the present moment, they offer a concrete path toward emotional stability. With regular, kind-hearted practice, you can gradually build a more solid and peaceful inner foundation.
Don’t hesitate to contact us for a free 15-minute consultation if you’d like support in learning these techniques and on your journey toward well-being.
References
Centre for Addiction and Mental Health. (2019). Managing anxiety: A guide for individuals living with anxiety. Toronto, ON: CAMH. https://www.camh.ca
Linehan, M. M. (2015). Manual of dialectical behaviour therapy. Paris, France: Elsevier Masson.
Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. New York, NY: Norton.
Santé mentale Québec. (2022). Les techniques d’ancrage pour l’anxiété. https://www.smquebec.ca/ancrage-anxiete
Van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Paris, France: Albin Michel.
