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  • Brianna Paruolo

3 simple grounding techniques you need in your life

Grounding techniques are coping strategies. Engaging with and practicing these techniques can help you reconnect with the present when feelings of anxiety and panic arise.

5-4-3-2-1 Method

The 5-4-3-2-1 Method calls for you to engage all five senses (Sight, Sound, Smell, Taste, and Touch) to decrease anxiety and panic.


Take a deep belly breath to begin.

5 - LOOK: Look around for 5 things you can see and say them aloud.

4 - FEEL: Pay attention to your body, think of 4 things that you can feel, and say them aloud.

3 - LISTEN: Listen for 3 sounds.

2 - SMELL: Say two things you can smell.

1 - TASTE: Say one thing you can taste.

Take another deep belly breath to end.

Just This One Moment

A gentle reminder to bring ourselves back to the present can help reduce feeling overwhelmed or anxious. Repeating the statement "just this one moment" reminds the body and mind that the only requirement at the moment is to do one thing. This might look like washing one dish, taking one step, moving one set of muscles, or taking one deep belly breath.

3-3-3 Rule

The 3-3-3 Rule can help ease anxiety and bring your body back to center.

Sight: Look for 3 things you can see

Sound: Listen for 3 things you can hear

Move: Move 3 parts of your body (ex: wiggle your fingers, roll your neck, shrug your shoulders)

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