Grounding Techniques You Can Use Anywhere
By Dr. Quinnett Swank, EdD, Marriage and Family Therapist - Intern
When anxiety shows up, it rarely waits for the “right time.” It can hit in the middle of a meeting, while you’re stuck in traffic, or just as you’re trying to fall asleep. In those moments, you don’t need something complicated—you need tools you can use anytime, anywhere.
That’s where grounding techniques come in.
Grounding is the practice of bringing your mind and body back into the present moment, instead of letting anxiety pull you into “what-ifs” or overwhelm. These skills help regulate your nervous system and give your body a sense of safety.
Here are three therapist-approved grounding techniques you can try today.
1. The 5-4-3-2-1 Technique
This exercise uses your senses to shift your attention.
5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 thing you can taste
Why it helps: It gets your brain out of overthinking mode and back into the present.
2. Box Breathing
Breathe in for 4, hold for 4, exhale for 4, hold for 4. Repeat 3–5 cycles.
Why it helps: It slows your heart rate, helps regulate oxygen flow, and tells your body it is safe.
3. Anchor With an Object
Keep a grounding object—a stone, bracelet, or keychain—in your pocket. When anxiety rises, hold it and focus on its texture, weight, or temperature.
Why it helps: Having a physical “anchor” gives your body a quick way to reconnect to the present moment.
Remember: Practice Makes Grounding More Effective
These tools may feel simple, but with practice, they become powerful. Think of them like “muscle memory” for your nervous system—the more you use them, the easier it becomes for your body to find calm when anxiety spikes.
What to Do Next
Pick one grounding skill and practice it daily, even when you’re not anxious.
Build your own “grounding toolkit”—objects, breathing exercises, and sensory skills that help you.
When anxiety feels overwhelming, remind yourself: I have tools, and I can use them.
Final Note
Grounding doesn’t mean eliminating anxiety—it means giving yourself the power to ride the wave instead of feeling swept away. With practice and support, you can feel steadier, even when life feels overwhelming.
When you’re ready to take the next step, therapy can help you create routines and strategies that fit your life, not the other way around. Learn more or schedule a consultation at swankcounseling.com.
Until next time. Take care!
Dr. Quinnett
About Dr. Quinnett
I’m Dr. Quinnett Swank, a Marriage and Family Therapist Intern based in Las Vegas, Nevada. I specialize in helping women, moms, and couples navigate anxiety, stress, life transitions, parenting challenges, and relationship struggles. Whether you’re feeling overwhelmed, disconnected, or unsure of your next steps, I provide compassionate, evidence-based therapy designed to help you feel grounded and confident again.
I offer both in-person counseling in Las Vegas and online therapy throughout Nevada, making support accessible wherever you are. My approach combines cognitive behavioral therapy (CBT), mindfulness, and attachment-focused techniques to help you reduce anxiety, heal disconnection, and build healthier relationships with yourself and others.
My passion is helping women and couples move beyond survival mode so they can thrive—finding balance, confidence, and deeper connection in their everyday lives.
Ready to take the next step?
I'd love to support you on your journey toward feeling more grounded and confident. You can schedule a consultation by using the Book a Consultation button.
Important Note: This blog post is for educational purposes and isn't intended to replace professional mental health care. If you're experiencing severe anxiety, panic attacks, or thoughts of self-harm, please reach out to your healthcare provider or call 988 for immediate support.
