Anxiety Skills
Grounding Techniques
What you'll learn
- →Learn 5-4-3-2-1 grounding: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
- →Use cold water on the face or wrists to interrupt a panic spike.
- →Practice the feet-on-the-floor technique to return to the present when your mind has left.
Proof task
Don't just watch. Do.
Tonight, try the 5-4-3-2-1 once when you're calm. Practicing it when you're calm builds the muscle memory you need for when you're not. The technique only works if your body already knows the moves.
Share this lesson
Pass it on.
Chapters
Jump to a moment.
- 0:00The hook
- 1:15The pattern
- 2:45The interrupt
- 4:30Practice scenario
- 5:30The proof task
Up next in Anxiety Skills
Keep going.
Reflect
“Where does your mind go when it leaves the present? What does it tell you about what you're avoiding?”