When anxiety or stress builds, your mind can feel like it is racing ahead of your body. Grounding techniques help bring you back to the present. They are simple, practical tools that calm the nervous system and restore a sense of control.

Here are steps you can try:

The 5 4 3 2 1 method: Name five things you can see; four things you can feel; three things you can hear; two things you can smell; one thing you can taste.
Focus on breath: Inhale slowly for four counts, hold for four, exhale for six. Repeat this cycle several times.
Shift with temperature: Splash cool water on your face or hold an ice cube. A change in temperature signals the body to reset.
Describe your surroundings: Choose an object and describe it in detail. This pulls attention away from spiraling thoughts.
Ground with movement: Plant your feet firmly on the floor and press down gently, noticing the strength beneath you.

Grounding does not erase stress but it creates enough space to respond with steadiness rather than panic.