Real-life examples of grounding techniques for anxiety that actually help

Sensory-based examples of grounding techniques for anxiety

Let’s start with the kind of grounding you can use almost anywhere: sensory grounding. These are some of the best examples of grounding techniques for anxiety because they lean on your five senses to interrupt racing thoughts.

Imagine you’re stuck in a meeting, your heart is pounding, and your brain is spinning out with “Everyone can tell I’m freaking out.” Instead of trying to argue with the thoughts, you quietly anchor to your senses.

One classic example of a sensory grounding technique is the “5–4–3–2–1” method:

You mentally name:

• Five things you can see (the blue folder, the clock, the plant in the corner…)
• Four things you can feel (your feet in your shoes, the chair under you…)
• Three things you can hear (air conditioner, typing, distant traffic…)
• Two things you can smell (coffee, your lotion… or imagine pleasant smells if you can’t detect any)
• One thing you can taste (gum, water, or just notice the taste in your mouth)

You don’t have to do it perfectly. The goal is simply to redirect your attention from the anxiety storm in your head to the solid, boring, safe reality around you. Therapists and organizations like the Anxiety and Depression Association of America often recommend sensory grounding as a quick, portable coping skill.

Other real examples of sensory grounding include:

• Running cold water over your hands and noticing the temperature, pressure, and texture.
• Holding an ice cube and describing the sensation to yourself: “Cold, slippery, melting, sharp at the edges.”
• Carrying a small textured object (like a smooth stone or fidget) and focusing on its weight, temperature, and surface.

These examples of grounding techniques for anxiety are especially useful in social situations because you can do most of them quietly without anyone noticing.

Physical movement examples of grounding techniques for anxiety

When anxiety hits, your body often surges with adrenaline. Movement-based grounding gives that energy somewhere to go and helps your nervous system calm down.

One powerful example of a movement grounding technique is deliberate walking. Not just pacing, but intentional walking where you notice:

• The feeling of your feet hitting the ground.
• The swing of your arms.
• The rhythm of your breath matching your steps.

You might silently count: “Step, step, breathe in… step, step, breathe out.” This kind of mindful movement is aligned with practices recommended by mental health organizations like the National Institute of Mental Health, which highlight physical activity as a helpful tool for anxiety.

Other movement-based examples of grounding techniques for anxiety include:

• Wall push: Stand facing a wall, place your palms flat, and gently push as if you’re trying to move it. Feel your muscles engage, your feet on the floor, your body’s strength.
• Chair press: While seated, press your hands into the armrests or seat and feel the tension in your arms and shoulders, then release.
• Gentle stretching: Roll your shoulders, stretch your arms overhead, or fold forward and let your hands dangle. As you move, mentally narrate: “I’m lifting my arms. I feel the stretch in my sides. I’m lowering them slowly.”

These are some of the best examples of grounding techniques for anxiety if you feel restless or trapped in your body. They’re also great when social anxiety shows up at events or parties and you need a quick reset—step outside, walk around the block, or head to the restroom to stretch for a minute.

Breathing-based examples of grounding techniques for anxiety

Breathing gets a lot of hype in the anxiety world, but not all breathing is calming. When you’re anxious, you might already be breathing fast and shallow. Grounding breathwork is about slowing things down and giving your brain a clear, rhythmic pattern to follow.

A simple, realistic example of a grounding breath technique is box breathing:

You breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4, and repeat. As you do it, you might visualize tracing the sides of a square in your mind. This kind of controlled breathing is similar to techniques used in clinical settings and discussed by sources like Mayo Clinic for managing anxiety symptoms.

Another one of the best examples of grounding techniques for anxiety is 4–7–8 breathing:

• Inhale through your nose for a count of 4.
• Hold your breath for a count of 7.
• Exhale slowly through your mouth for a count of 8, like you’re gently blowing through a straw.

You can repeat this 3–4 times. Many people with social anxiety use this right before a presentation, social event, or difficult conversation. It’s subtle, it doesn’t look weird, and it gives your mind a job that isn’t “panic rehearsal.”

Other breathing-based examples of grounding techniques for anxiety include:

• Counting each exhale up to 10, then starting over.
• Whispering a calming phrase on each exhale, like “I’m safe right now” or “This moment will pass.”

The key is not to force your breath or judge yourself if it’s not “calm enough.” You’re simply offering your nervous system a slower rhythm to sync with.

Mental and cognitive examples of grounding techniques for anxiety

Sometimes your body is buzzing, but the real chaos is in your thoughts. Cognitive grounding techniques help you gently shift from anxious “what if” thinking to neutral, factual, or structured thinking.

One classic example of cognitive grounding is category listing. You pick a random category and start naming items:

• Dog breeds
• Types of fruit
• TV shows you’ve watched
• Cities you’d like to visit

You’re not trying to be creative or impressive. You’re just giving your brain a low-pressure puzzle. This interrupts the anxiety loop and reminds your mind that it can think about something other than danger.

Other real examples of grounding techniques for anxiety that use thinking include:

• Alphabet game: Choose a topic (foods, names, bands) and go through the alphabet: A for apple, B for bread, C for carrot, and so on.
• Math grounding: Do simple mental math, like counting backward from 100 by 3s, or multiplying small numbers in your head.
• Fact-checking the present: Quietly name facts about right now: “Today is Tuesday. I’m sitting at my desk. The window is to my left. My phone is on the table.” Keep it boring and literal.

These are great examples of grounding techniques for anxiety if you’re in a social situation and can’t move around much—like on a plane, in a classroom, or on a video call. No one has to know you’re doing it.

Environment-based examples of grounding techniques for anxiety

Your surroundings can either fuel your anxiety or help calm it. Environment-based grounding is about intentionally using the space around you as an anchor.

One powerful example of this is “finding your colors.” You pick a color—say, blue—and start scanning the room for every blue object you can find. Then you switch to another color. This shifts your attention outward and away from the internal storm.

Other environment-focused examples of grounding techniques for anxiety include:

• Temperature shift: If possible, step into a cooler or warmer space, open a window, or step outside for fresh air. Notice the change on your skin.
• Changing posture and position: If you’re hunched over your phone, sit up, plant your feet on the floor, roll your shoulders back, and notice how that feels.
• “Safe corner” setup at home: Many people with social anxiety create a small, predictable spot in their home—a chair by a window, a favorite blanket, a specific candle. When anxiety surges, they go to that spot and pair it with other grounding techniques, training their brain to associate that place with calm.

In 2024 and 2025, more people are also using digital environments for grounding—things like calming sound playlists, nature sound apps, or simple visual timers. While these aren’t magic, they can be helpful supports when used alongside the real-world examples of grounding techniques for anxiety described above.

Social anxiety–specific examples of grounding techniques for anxiety

If your anxiety shows up mostly around people—parties, work events, dating, even small talk at the grocery store—you’re not alone. Grounding can be tailored specifically for social anxiety.

Here are some real examples of grounding techniques for anxiety in social situations:

• Anchor object in your pocket: Before you go out, put a small object in your pocket—a ring, coin, or keychain. When anxiety rises, touch it and silently describe it to yourself: “Smooth, cool, round, light.” This gives you a private anchor in a public space.

• Scripted “next move”: Social anxiety loves to scream, “You don’t know what to do next!” So you pre-decide. For example: “If I feel overwhelmed, my next move is to get a drink of water,” or “My next move is to ask one simple question: ‘How’s your week going?’” Having this tiny script is its own form of grounding.

• Doorway pause: Before entering a room, pause for one slow breath. Feel your feet, relax your shoulders just a bit, then walk in. This mini reset keeps anxiety from snowballing before you even start.

• Post-event grounding ritual: After a social event, anxiety often replays every moment on a loop. Create a short ritual when you get home: change into comfy clothes, drink water, do 1–2 grounding breaths, and name three things that went okay enough. This helps your brain file the event under “survivable” instead of “disaster.”

These examples of grounding techniques for anxiety are not about making you love social situations overnight. They’re about helping you get through them with less panic and more self-respect.

How to choose the best examples of grounding techniques for your anxiety

Not every grounding method will feel natural, and that’s okay. The best examples of grounding techniques for anxiety are the ones you’ll actually use when you’re stressed, not the ones that look perfect on a list.

A simple way to experiment:

• Start by picking one sensory, one movement, and one mental grounding technique from the examples above.
• Try each one when you’re mildly anxious first—not at peak panic.
• Notice: Did it help even a little? Did it feel awkward but doable? Or did it totally annoy you?

You might discover that cold-water grounding works better for you than breathing exercises, or that category listing is easier than 4–7–8 breathing. That’s useful information. You’re building your own personal toolkit of examples of grounding techniques for anxiety that match your brain, your body, and your lifestyle.

If your anxiety is frequent, intense, or interfering with daily life, pairing these strategies with professional support can be especially helpful. Organizations like NIMH and SAMHSA offer information and tools for finding therapists and support services.

FAQ: examples of grounding techniques for anxiety

Q: What are some quick examples of grounding techniques for anxiety I can use in public?
Some fast, discreet options include: silently doing the 5–4–3–2–1 senses exercise, counting your breaths, naming objects of a certain color in the room, or touching an anchor object in your pocket and describing it in your mind. These real examples of grounding techniques for anxiety don’t require big movements or obvious rituals.

Q: Can you give an example of a grounding technique that helps during a panic attack?
One example of a grounding technique during a panic spike is holding an ice cube or running cold water over your hands while focusing on your breath. You might pair it with box breathing and simple statements like, “This is anxiety. It feels intense, but it will pass.” Many people also find it helpful to plant their feet firmly on the floor and gently press their hands together to feel physical stability.

Q: Are grounding techniques a replacement for therapy or medication?
Grounding techniques are coping tools, not a full treatment plan. They can make anxiety more manageable day-to-day, but they don’t replace therapy, medication, or medical care when those are needed. For many people, the best results come from combining real examples of grounding techniques for anxiety with evidence-based treatments like cognitive behavioral therapy (CBT). You can read more about treatment options on trusted sites like Mayo Clinic and NIMH.

Q: How often should I practice these examples of grounding techniques for anxiety?
Think of grounding like a skill, not a one-time trick. Practicing when you’re only a little anxious—or even when you feel okay—makes it easier to use the techniques when anxiety is intense. Even a few minutes a day can help your brain learn, “Oh, right, I know how to do this.”

Q: What if none of these examples include something that works for me?
That doesn’t mean you’re broken; it just means your brain needs slightly different input. You can adapt any example of a grounding technique to fit you better—change the counting pattern, swap walking for stretching, or use music instead of silence. A therapist, especially one familiar with anxiety or social anxiety, can help you customize and test different strategies.

You don’t have to love every method on this list. If even one or two of these examples of grounding techniques for anxiety help you feel a little more present, a little less hijacked by your thoughts, that’s real progress. You’re not trying to erase anxiety—you’re learning how to stay on your own side while it moves through.