Escape an anxiety attack with this 5-step ‘grounding’ technique

Ever had one of those moments when a stressful thought creeps into your mind and suddenly you can’t think of anything else?

For some, anxiety is fleeting and part of everyday life. But for those with an anxiety disorder, persistent feelings of fear, dread or uneasiness about something in the future can be debilitating.

» READ MORE: Anxiety screening recommended for all adults under 65, highlighting connection between physical and mental health

“Grounding” is a mindfulness technique that could quickly re-center your thoughts when you feel anxious.

These simple exercises can remind you that “I’m right here, right now. I am safe,” said Kelly Gilrain, the director of psychological services and behavioral medicine at Cooper University Health Care.

They’re not intended to replace professional help from a therapist, but grounding exercises can be useful in a pinch.

This one, called the “5-4-3-2-1 strategy,” relies on the five senses.

Identify five things you can see — anything around you.

Focus on four things you can feel, such as your soft sweater or a hard table.

Think about three things you can hear — traffic, office chatter, a noisy heater.

Be aware of two things that you can smell.

Finally, focus on one thing that you can taste.

Want more tips? Tune in Oct. 26 at 3:30 p.m. for a free Inquirer LIVE Health Report: Mental Health at a Young Age. Mental health reporter Abraham Gutman, health editor Letitia Stein, and Wanjiku F.M. Njoroge, director of the Young Child Clinic at Children’s Hospital of Philadelphia, will discuss how parents can help youth with common mental health challenges. Register at inquirer.com/inquirer-live