Top Tips to Ground Yourself When Having an Anxiety Attack

Tips that Help to Ground You

You know that feeling when you are experiencing anxiety and you feel like you are losing control of yourself in your surroundings?? If you’ve been to my page on what happens in the body during anxiety – see The Anxiety Cycle – then you will know that our bodies and minds react with fear from the old part of our brain.  The following tips are designed to get you back in control by triggering the logical thinking part of your brain rather than the part that produces fear.  So look around you and find;

  • 5 things you can see – name the colours (silently in your head or out loud)
  • 4 things you can touch – describe how they feel to yourself
  • 3 things you can hear – describe these sounds to yourself
  • 2 things you can smell – describe the smells to yourself
  • 1 thing you can taste – describe the taste to yourself

Try to really focus your mind on these things to trigger your thinking brain – This will help to ground you and start feeling okay again. Practice this regularly at home and when you are out and about so you become good at doing it easily and on demand.






6 thoughts on “Top Tips to Ground Yourself When Having an Anxiety Attack

  1. Hi. This is a great exercise. I use a version of this one myself and it works amazingly quickly. Thanks for sharing for others to use too, more people need to be aware of this simple, yet effective strategy. Ange

    • I’m glad it works well for you Ange – once we understand more about how our brain is creating our anxiety we are more hopeful about using strategies like these to change our brain’s reaction and help us feel calmer.

  2. Sounds interesting. I get a little too anxious sometimes when things are not happening as I hope. I could try and use this. I guess I have to say it out loud, that would be more effective, right?

    • Hi Stacey – saying it silently or out loud would be effective – it’s more about the exercise bringing you out of the emotional brain and activating the the part of the brain that is the logical reasoning brain which is less fearful. Even looking around you and saying the colours of objects or things that you see works well, as it activates the logical reasoning brain as well. Let me know if it works for you, but also look at some of my other posts and pages and try those strategies as well, particularly the breathing and relaxation exercises as they reduce stress overall.

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