Grounding for Trauma Survivors: Easing Anxiety & Panic

Photo by Frames For Your Heart on Unsplash

Anxiety and panic attacks are deeply familiar to trauma survivors. But you don’t need to have experienced trauma to feel their grip—especially in today’s fast-paced, high-pressure world.

We try everything to find relief—reading, meditating, running, walking, hiking, gardening—whatever comes to mind or is recommended by friends. We experiment with countless techniques, hoping for even a moment of calm.

Today, I invite you to try something simple yet powerful: the 5-4-3-2-1 grounding technique. You can use it anytime, anywhere, whenever you need to regain a sense of stability.

Earlier today, I recorded my own experience with this technique, and now I invite you to try it for yourself. Give it a go and see how it feels!

How It Works:

1️⃣ Look around and name—silently or in writing—five things that catch your attention. Notice their shapes, colors, or movement.

2️⃣ Focus on four things you can touch. This could be the texture of your clothing, the smooth surface of your phone, or the ground beneath your feet.

3️⃣ Listen for three sounds around you. It could be distant traffic, a ticking clock, or birds outside.

4️⃣ Identify two scents in the air. Maybe it’s coffee, fresh air, or even the faint smell of books or your home.

5️⃣ Notice one taste in your mouth. Is it the lingering flavor of tea, gum, or simply the freshness of water?

Use this technique as often as you need throughout the day. I'd love to hear—what are your favorite grounding techniques? Have you tried this one before? If so, what was your experience?

Until next time, be well!

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