Grounding · 6 min read
Grounding that actually helps: simple ways back to the present
Grounding means gently bringing your attention back to the here and now through your senses. It doesn't make anxiety vanish, but it can turn down the volume of a spiral.
5-4-3-2-1
Name five things you see, four you can touch, three you hear, two you smell and one you taste. It gives a busy mind a simple, finite job.
Temperature
Hold something cold, splash water on your face or wrap your hands round a warm mug. Strong sensations can interrupt a loop.
Orienting
Slowly turn your head and look around the room. Notice the corners, colours and light. This tells your body where it is: here, now.
If breathing exercises make it worse
Breath-focused exercises don't suit everyone. If focusing on your breath makes you feel more panicky, you're not doing it wrong — choose sensory or movement grounding instead.
Movement
Press your feet hard into the floor, shake out your hands, or walk. Movement uses some of the energy anxiety creates.
In the calm library
Behind 6 has dozens of short exercises, each explaining why it helps with honest science and sources — and the companion always asks before suggesting one.
Sources and further reading
This article is general information, not medical advice. If you're worried about your health, talk to a doctor.