Your chest feels tight and your thoughts won’t stop racing. Anxiety doesn’t just live in your mind. It shows up in your body, and it can feel impossible to shake.
That’s where grounding techniques come in. These are simple exercises that bring your attention back to the present moment and tell your nervous system you’re safe.
The best part is they work in minutes, and you can do them anywhere.
What Grounding Does for Your Anxious Body
When stress builds, your body shifts into fight-or-flight mode. Even when there’s no real danger, your nervous system acts like there is. Your heart races while your mind spirals into worst-case scenarios.
Grounding techniques interrupt that response. They bring your focus back to what’s happening right now, not what might happen later.
Think of grounding like a reset button for your nervous system. Instead of staying stuck in panic mode, you give your body permission to calm down.
Why These Techniques Actually Work
We’ve put together 6 grounding techniques our team uses with clients at Healthwise every day. They work fast (most under 5 minutes) and you can use them anywhere without anyone noticing. They’re also backed by science.
Each technique works for different moments. Some are better for racing thoughts, while others help release physical tension or stop panic before it sets in.
What’s Inside the Free Guide
Your 2026 Grounding Guide gives you all 6 techniques with clear instructions on when and how to use each one. You’ll get:
- Step-by-step instructions for each technique
- Guidance on which technique works best for different types of anxiety
- Space to reflect on what works for you
- A resource you can keep on your phone or desk for quick reference
No fluff or overwhelming information. Just practical tools you can start using today.
Making Grounding Part of Your Life
Grounding techniques work better when you practice them before you’re in crisis mode. Try one this week when you’re relatively calm and notice how it feels.
Keep the guide somewhere you’ll see it so these techniques become second nature when anxiety hits.
If grounding helps in the moment but anxiety keeps showing up in your daily life, that’s when therapy can make a real difference. Our team at Healthwise offers support when you’re ready to trust yourself and start talking.