Top 21 Anxiety Grounding Techniques

Sometimes the worst stress comes from the things that are all too terribly familiar. There are times that anxiety can make even daily tasks seem insurmountable, even though I’ve done them countless times before. I know it’s something I can do, it’s just that in that moment it’s implausible, nigh on impossible I could do it again.

What makes simple tasks so hard?

What thoughts or behaviours prevent you from feeling confident about tasks you’re familiar with but which create anxiety regardless?

One incredibly common example for anxiety sufferers is picking up the phone to call a friend. Intellectually you’re aware you’ll probably have a great conversation. But anxiety magnifies every difficult emotion, negative thought or sign of hesitation.

Treat anxiety with grounding skills tree_of_life_grounding_anxiety

If you want to stop feeling “spacey,” or you feel yourself slipping into the spiral of anxiety, try some of these helpful anxiety management techniques:

  1. Bring up today’s newspaper on the web, notice the date. Read something fun!
  2. Breathe slowly and steadily from your core. Imagine letting fear and worry go, evaporating along with each breath.
  3. Trace your hands against the physical outline of your body. Experience your own presence in the world.
  4. Call a friend and have a chat.
  5. If you are feeling ‘stuck’, change how you’re positioned. Wiggle your fingers, tap your feet. Pay attention to the movement: You are in control of what your body is doing, right here and now.
  6. Eat or drink something. Is it hot, or cold? Sweet, or sour?
  7. Meditate, if that’s OK for you. Otherwise use distractions like television or music to help settle down.
  8. Use your voice. Say your name or pick up a book and read the first paragraph you find out loud.
  9. Look at yourself in the mirror. Smile, even if that’s the last thing you feel like! How does that feel? What can you see? (If  negative thoughts come to mind, write them down to look at later but let them go for now. You’re anxious enough as it is.)
  10. Write out what’s going on. Keep writing until you start to notice it makes a difference, lets some of the things you’re anxious about out.
  11. Take a shower/bath. Notice the sensations of the water.
  12. Write somebody you care about an email.
  13. Imagine yourself in a familiar, comfortable place. Feel the safety. Know it.
  14. Take a look outside. Count the number of trees and street signs.
  15. Exercise. Jump up and down on the spot. Try some gentle yoga, or ride a bike.
  16. Hold onto something comforting. Maybe a blanket or an old stuffed toy.
  17. Laugh. Even if that’s hard. Just the act of laughing about something, anything can break that spinning out of control feeling.
  18. When you’re not too stressed, make a list of the things that provoke your anxiety. Take it to your therapist and ask them to help you find ways to desensitize you to some of those things. Then those triggers won’t be quite so powerful, and your anxiety coping skills will work better.
  19. If you get PTSD flashbacks, when you’re feeling OK, make a list of the furniture in your home and what room it’s in. Give the list to a friend you can call to help you focus on what’s now and safe.
  20. List 5 really positive things in your life. Put the list where you’ll see it and remember that there’s more to the world than just panic and fear.
  21. Think about the last week. Was there a day you didn’t have so much anxiety? Remember how it felt to be less anxious than you are right now. What was different? What can change?

Once you’ve found which techniques help, make a list to put on your wall, or carry in your pocket.

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23 Responses to Top 21 Anxiety Grounding Techniques

  1. Jaliya says:

    Great list, Kate. I’ve gotten to calling my own the “underwhelm list.” If I’m overwhelmed (which is often … it seems to be a rudimentary and glitchy function in my brain), I start with the absolute basics (breath, presence, safety, food, water, warmth) and go from there.


    P.S. I’ve linked your blog with mine :-)

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  3. Kate White says:

    Yay for the link love! Cheers, hun.

    *wonders if editors here allow reciprocal linkage*

  4. Maddy says:

    Thank you. It’s good to see these things broken down into practical steps. You’ve given me lots of ideas to adapt for my son.

  5. Kate White says:

    Hi Maddy,

    Glad they were useful for you. Let me know how they work out, if you like.

    p.s. I’m enjoying your blog. Dialogue feeds my brain (and the graphics are just fun!)

  6. rainbowdancers says:

    hi kate, i have been reading your post and considering my own anxiety. my therapist has told me that anxiety and panic attacks are mostly about the person’s thoughts. she has assured me that if i could start isolating single troublesome thoughts and use thought stopping techniques i would see a reduction of anxiety symptoms. first, i had to convince myself that i could in fact pick out a single thought from the jumble mess of racing thoughts in my head. after some practice my skepticism faded…i was surprised to report that these things do indeed help. i am curious about others with anxiety and the specific nature of their thoughts when in the midst of panic. are others plagued with very negative, fearful thoughts (almost to the point of being irrational) like me? thank you for your blog.

  7. Katie Saint says:

    This is a nice list. Thank you for posting it. It gives people hands on tools for dealing with their anxiety which so often feels so overwhelming and out of your control.

  8. Hello Kate, I just barely started having anxiety attacks a week ago, I am 18 almost 19. I am totally new with this anxiety and how to control it. I have been having the shakes, chest pain, warmth in my body, I can sleep but can’t at the same time. Been to scared to, What would you prefer for me to do. I need advice. Please and thanks.

  9. Pingback: Anxiety and Zen Gardens | Anxiety-Schmanxiety Blog - HealthyPlace

  10. Sheila Barrera says:

    Thanks for this wonderful list. I will use it often. I have a lot of anxiety about my future, as the Republicans in Congress have voted to possibly lower Social Security Disability payments by 20% or raise taxes (an unpopular mover which they probably would not do) and so I may be out some money soon, and I already live below poverty level! I will use the list above to stop myself from spiraling downward. I have bookmarked it.

  11. I worked on May 18th, and on May 19 I had a total knee replacement and retired. I have started having panic attacks, especially when I first wake up. My doctor put me on Zoloft and Clonazapam as needed. I desperately hate this feeling. I m off for for the summer, too, as I have been a teacher for 42 years. We r going to Italy in Sept. I m starting to already get panic attacks. Please advise. I just typed ur list and plan on using many of these techniques.

  12. Knija says:

    These techniques work wonderfully! Just a few moments ago I began overthinking and then I started to cry. I go online to look up anything that could help calm me down and get my thoughts back on track and this helped tremendously. Thank you, Kate. Anxiety is becoming an issue for me now-a-days and I’m sure this’ll be very useful to me.

  13. Tracy says:

    This is a great list. Pointed out to me by my Fiance who is very supportive! I have just been having an anxiety attack and he sent this to me and it helped in literally seconds!! Thank you Kate White

  14. Greg Weber says:

    Hi Tracy,

    Katie no longer writes for the Treating Anxiety blog, but we’re still really glad it helped you. It’s on of my favorite posts!


  15. jen says:

    I get anxiety attacks when im stressed.. Does having too much caffee also trigger an attack?

  16. Greg Weber says:


    Caffeine can definitely trigger anxiety attacks, or at least make them worse.

  17. Kim says:

    I have had anxiety from a child but didn’t know what was happening , I still have the attacks I can’t handle them once I have one it affects my whole day, they just come their is nothing that triggers them?just last night I had one & it was me thinking about my mom dieing that happens a lot , then it could be any one in my family even my dogs & sometimes I have 1000 things going thew my head I get up walk around & it doesn’t do any good, I take meds for it but it doesn’t work sometimes , but I will try some of what’s on the list & hope for the best , Thank you for the list!

  18. Teresa says:

    My anxiety is what I call normal except driving. Up or down mountains, twisting roads I fall apart crying an sick to my stomach this is bad as I’m a traveler for work any words of advice would be appreciated thk you

  19. Greg Weber says:

    Hi Teresa,

    Kate White no longer writes for the Treating Anxiety blog, even though she wrote this awesome post. I actually have a website for driving anxiety that you might want to check out:


    Greg Weber

  20. Listening to calming music can help you relax. Its best to do it without headphones. Also walking in a park can help reduce anxiety I find. Also I have stopped drinking soda drinks and that helps too.

  21. James Boggs says:

    I am in a relationship with an amazing lady. She suffers from CPTSD but would rather think she is normal than to deal with the issue. We have random arguments about anything that brings stress. Everything seems to be worst case as soon as the stress hits. We cannot afford counseling. I have forwarded these techniques to her hopefully this could be the start of something good for her. She used to get locked up in a house for days at a time. I don’t want her to re-live the experience so I don’t push for details. She wants help. My help. I have her safe she still has to deal with the person who caused the trauma because they have kids together. She deserves to have some peace.

  22. Mumtaz says:

    My anxiety comes during driving and oral examination when talking with someone.
    Cannot talk between group of people.
    Heart racing before start of examination( any type of exam )
    I now medicine made it worse .

  23. Michael says:

    I get verry angist all the time I have fight with my mom and dad there both in there late 80eighties I yell and scream all the time don’t now what to due due you have any thoughts on what I can due about my problems I go for therapy now at bridges that in Milford please help me

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