Simple Grounding Technique for Anxiety and Panic Attacks

This week I share a simple yet effective grounding technique for managing anxiety and panic attacks that I used with my daughter during a moment of panic for her.Key TakeawaysThe Grounding Technique* I relate this to a crisis survival skill from Dialectical Behavior Therapy (DBT) * This grounding strategy uses your senses to anchor you in the present moment and stop spiraling thoughts of panic* Particularly helpful when anxiety pulls you into worst-case scenario thinking* Useful when deep breathing feels inaccessible due to panicHow It Works* Notice when anxiety is present (requires self-awareness)* Look around and silently name three things in your environment* Add details to each item: color, shape, texture, size, sound, smell* Continue naming items or adding details until anxiety lessens* Practice without judgmentSkill Stacking Tip* For panic attacks, combine this grounding technique with calming physical positions:* Put your legs up against a wall (elevate feet)* Lower your head below your heart while sitting* These positions can help slow breathing while practicing the grounding activityWhy This Works* Pulls you out of anxious thoughts and back to what’s real in the moment* Stops the spiral of worry and future-focused storytelling* Helps regain a sense of control* Similar to the 5-4-3-2-1 technique but quicker for crisis momentsImportant Practice Notes* Practice during calm moments to build the skill for when you really need it* The more you practice when calm, the easier it will be to use during difficult times* Even small reductions in anxiety can help you regain controlAdditional Resources Mentioned* Anxiety Grounding Breath video on YouTube* Mental Health Coping Tools community on School.com Practice this technique ahead of time so your brain and body remember what to do when anxiety shows up. Cope well! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit ashleydeluccia.substack.com/subscribe