First notice a difficult thought or sensation and quietly name it: “I notice anxiety” or “there is tension in my chest right now”. Then slow down, feel your feet supported and breathe out without forcing it. Turn your attention to your surroundings: what you see, hear and touch. Then return to your current activity. The aim is to stay connected with reality even when things feel difficult inside, rather than to become calm immediately.
Grounding is not an instruction to calm down
Under strong stress, internal images, thoughts and bodily sensations capture attention. Grounding helps you notice the surrounding world again. It does not prove there is no danger and need not remove an emotion instantly. Elena Chebotareva suggests acknowledging anxiety as natural in a difficult situation. Begin with “I notice I feel anxious now” instead of “Something is wrong with me again”. Naming creates a little distance between you and the experience.
A five-minute practice
Look around and slowly name five neutral details: a wall colour, a window shape, light, a table edge or a floor pattern. Then notice three sounds and two places where your body touches a support. Do not force deep breathing; allow the exhalation to be a little longer without speeding up the inhalation. Ask “Where am I? What is actually happening? What one action comes next?” If counting objects is irritating, describe one object in detail. There is no single correct version.
After the exercise
Avoid checking immediately whether anxiety has gone, as that sends attention inward again. Return to a small task: drink water, write a short message or open a document. Try the practice in calm moments too, so it is not associated only with crisis. Seek medical assessment for recurring panic attacks, fainting, chest pain or new unusual symptoms.
One thing to try today
- Name the thought or feeling without judging it
- Press your feet against the floor and gently straighten your shoulders
- Notice five things you see, three sounds and one physical sensation
- Ask yourself which small action fits your values right now
Sources & further reading
MSUPE: helping yourself with stress and anxietyThis material is educational and does not replace individual professional advice. Named sources are references, not a claim that their authors reviewed or endorsed this website.