A Simple Grounding Exercise for Dealing with Anxiety or A Panic Attack

Do you ever feel really anxious or full of panic? And have you noticed that the harder you try to tell yourself to stop getting so worked up and just calm down, the more upset, anxious or panicked you get?

Well, there's a good reason for that (and no, it's not because you're messed up or broken).

It's because when you are feeling really anxious your brain is in fight or flight mode. You are literally getting ready to handle a potentially threatening situation and your brain and body are going into a visceral survivor mode. Logic, reason and rational thinking go out the window and survival mode comes in.

So before we can access our rational minds and talk ourselves through what is causing the anxiety or get through the panic attack, first we need to bring our brains and bodies into more of a state of calm. And one of the easiest and most effective ways to do that is through a grounding exercise.

This grounding exercise is very simple, and it's one of my favourites because of how effective it is. It can be done any place and any time. All it takes is for you to be intentional about doing it.
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Let's connect more on Social:

[phoenixfirecat]

I’ve only recently been diagnosed with anxiety but most of my (recently developed) panic attacks are because of what’s going on around me. I prefer to think of my favorite video games or movies.

Most of the time my panic attacks are because people either touch me or because I’m in a unfamiliar or unpleasant situation. So I’ll just focus on a very small area around me, as if I was in a bubble. It helps me a lot because I can’t think of the people around me if I do it.

[ReallySlowBro]

Started watching during a panic attack. Just hearing about our natural reactions to try to sooth ourselves was enough to bring me down in time to try the exercise which helped further. Thank you, seen nothing but great content so far and doubting ill find any

[Judieintheclouds]

I so get it, I can get so into my head. Sometimes I feel like my feelings take a while to keep up with my intelligent side

[JWinston]

Just got on the waiting list.
I just had a bit of anxiety and ended up turning this on! This helped knock the edge off FOR SURE!!!!

Thank you! I was then after this able to realize "there is no bear" 🤗

[lesliengo]

I was introduced to the 4-2-4-2 method, where you take a deep breathe for 4 seconds, hold for 2, release for 4, and hold for 2, and repeat, and it works. Would try the 54321 method when needed

[markdavid]

I am so grateful for your videos. From time to time, I find myself revisiting for practical advice and it’s helpful. Thank you ☺️

[janna]

Thank you Julia, I have a beautiful teenage daughter that deals with extreme anxiety, your information is so helpful for me to have a better understanding of what she goes through and how to support her! I really liked your grounding exercise and I am going to learn to use it for myself. I really appreciate your information- thank you.

[KerryShearer]

This is so right! Just "getting over it" doesn't work. Thanks for this practical exercise that can really make a difference!

[embodiedauthenticity]

Definitely agree that the logic is really turned off when we are anxious. Love the idea of focusing on sensory inputs to calm ourselves down. What I like to do is to do more of an energetic grounding by feeling inside of the body and connecting to the relaxing earth energy and let the anxious and fearful energy flow down into the earth.

[annikabjork]

I find all your videos useful- I’ve been suffering from anxiety all my life but I have not realised that I can do anything about it so I’m grateful for all your information and tips. I’ve constantly felt that I can’t manage by myself and therefore always made sure that I’m not alone- and that has reduced myself esteem and I’ve felt ashamed of myself. So I just carry on

[gurjeetbara]

Thank you Julia! As a beginning CBT therapist myself, I feel inspired by watching your videos! This exercise will be a great tool to share with anxious clients and to use myself since I struggle with a lot of anxiety as well. Thanks

[danielletaylor]

Love this!! Thank you Julia. I’ve been getting better at fighting off the anxiety when it hits me by kinda patching some of your other ideas together. When I feel anxious I try to stay my thoughts still for a moment. To do that I often will look for something to focus on that will distract me such as the time on the clock. I use that moment to “disconnect” from the feeling enough that I can name it. Why am I a feeling this way? When I do realize what triggered it it’s easier for me to dispute the feeling.

I also listen to Dr Joe Dispenza (when my brain wants to be really challenged lol) which has helped me to disconnect from the feelings. I tell myself “These are not my thoughts, these are just receptor sites in my brain that have become way too comfy with the amount of stress hormones I’ve fed them in the past and are now panicked that things are changing. [or simply: These are not my thoughts. These are hormone imbalances]”

Because when I can disconnect from the thoughts and the feelings and then name them, I can take ownership of them. Then I have the power over them and not the other way around.

[leslieyancey]

I don't have to criticize myself for my anxiety, other people do that for me! They say things like, "you need to just let go those things that are making you anxious!" and when I try to tell them how hard it is, they don't listen and tell me I'm not trying hard enough. It's so frustrating when the people around me don't understand, or don't try to understand! I suffered PTSD from taking some medication that was prescribed to me when I was experiencing mild anxiety. Ended up having a severe reaction to it, and my mild anxiety turned into a full blown panic disorder. I did everything I could to try to bring myself out of it i.e. reading positive thinking books, religious books, praying, singing to myself, doing things that I was afraid to do like driving to try get to where I'd be able to do those things comfortably again. But none of that stuff matters to them because I'm still dealing with it, and therefore failed to try hard enough. I'm now at the point where I'm able to take medication again, but taking "drugs" for it is a no no too. Sigh...

[CoralJoyTravel]

I love that you use this exercise using our senses and then what you're grateful for...I can imagine that this would really bring anyone down from anxiety. I will definitely try this strategy out! LOVED this!

[biteawaytvinternational]

Never heard of this grounding exercise! I'm sure this is very powerful! Thanks for sharing, your videos are just great!

[bonnierodriguez]

I like this because it's much more accessible and easy to remember than this extended full length mindfulness process that a therapist once gave me. I will definitely try it.

[theanxietyexpert]

Great advice on grounding and getting out of your head during a panic attack.

[SuperPina]

Breaking helps....as easy as it sounds....it works like a charm.

[claireconway]

Thanks for this Julia. Yeah I had some good news today but it was such important news with months and months of anticipation that I noticed myself feeling really anxious. I found out today that I got into the Sussex uni psychology program. Thanks for inspiring me and encouraging me. It means so much. Xxx

[gentlebutch]

This works well for PTSD flashbacks as well.