Grounding techniques are a great way to anchor yourself in the present moment during times of stress, panic, or anxiety.
The 5-4-3-2-1 grounding exercise is a great intervention to use when you experience anxiety or panic or feel overwhelmed. In this practice you build body awareness by tapping into your senses and environmental awareness by becoming aware of things you normally take for granted. Try to stay curious about all sensations as they arise.
Notice five things that you can see in your immediate surroundings. If you are outside, you may want to look at the grass, a tree, or a bird. If you are indoors, you can draw your attention to nearby objects such as furniture or photos. Really look at them and see them in a nonjudgmental way.
Listen for four distinct sounds. First, notice the sounds that are most distant from you, such as a car driving past. Then focus on the sounds closer to you, perhaps the hum of the air conditioning or a clock ticking.
Touch three things. These things could be furniture, the fabric of your clothing, a stone, or your own skin. Notice the texture, temperature, and other qualities of each item.
Notice two things that you can smell, such as soap in the bathroom or a cup of coffee. Focus on the aromas.
Be aware of the taste in your mouth, or take small bite or sip of something and notice the flavors.
*Excerpted from Mindfulness Workbook for Panic Attacks: Healing Strategies to Reduce Anxiety, Manage Panic, and Live in the Moment