Calm down in the moment
5-4-3-2-1 grounding
When your mind is racing or you feel overwhelmed, gently noticing what’s around you can bring you back to the here and now. Take it slowly. There are no wrong answers.
Grounding exercise
Let’s begin
Find a comfortable position. If you can, let your shoulders drop and take one slow breath out.
You can type what you notice, or just notice it in your head.
Why grounding works
Anxiety and panic pull your attention into worries about the future or memories of the past. Focusing on your senses gives your mind something concrete and neutral to hold on to, which can interrupt the spiral and help your body settle.
It can also help if you feel spaced out, numb or disconnected (sometimes called dissociation). Try it alongside slow breathing.