When anxiety feels intense, thoughts may race, breathing may become shallow and you may feel as though you are losing control. In that moment, you do not have to solve every problem in your life. You might try a small exercise that brings your attention to what is here and now.

These techniques will not feel right for everyone. Try only what feels comfortable and stop if an exercise makes you feel worse.

3 Simple Grounding Techniques

  • The 5-4-3-2-1 exercise. Look around and silently name 5 things you can see, 4 you can touch, 3 sounds you can hear, 2 things you can smell and 1 thing you can taste. It may help you notice the environment around you.
  • The extended exhale (4-6 breathing). If it feels comfortable, inhale gently through your nose for a count of 4 and exhale softly through your mouth for a count of 6. If you feel dizzy or uncomfortable, stop and return to your natural breathing.
  • Acceptance without fighting. Instead of demanding that you stop feeling anxious, you might try: “I am feeling anxiety right now. I can give this feeling a little time and notice what I need.”

If anxiety is affecting your daily life, sleep or relationships, you can seek appropriate support. A conversation with a mental health counsellor may offer space to explore your needs and options.