When anxiety or panic strikes, it can be overwhelming. In these moments, it’s important to have quick and effective tools to help ground yourself, regain control, and soothe your mind and body. Below, you’ll find simple techniques you can use whenever you feel anxious, stressed, or are experiencing a panic attack. Whether you’re looking for grounding exercises, breathing techniques, or skills to manage intense emotions, these resources are here to support you.
54321 Grounding Exercise: Focus on the Present
The 5-4-3-2-1 grounding technique is a simple and effective way to bring yourself back to the present moment when anxiety is taking over. By engaging your senses, you can distract your mind from overwhelming thoughts and focus on what’s happening around you.
Listen to the guided 54321 grounding exercise below to practice this skill:
In this audio, we’ll guide you through the 54321 grounding skill. As you listen, you’ll be gently prompted to identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This method is designed to help center your mind and bring you back to the present moment.
Video: Using the TIPP Skill for Intense Emotions
The TIPP skill is a powerful set of techniques that can help you regulate intense emotions, including panic and overwhelming anxiety. TIPP stands for Temperature, Intense Exercise, Paced Breathing, and Progressive Muscle Relaxation. Each of these elements can be used to quickly soothe your body’s stress response.
Watch the video below to learn how to use the TIPP skill:
In this video, Amber explains each part of the TIPP method and demonstrate how to use these strategies in real-time. You’ll learn how changing your body temperature, doing quick exercises, using paced breathing, and engaging in muscle relaxation can calm your body and mind during moments of distress.
Additional Quick Calming Techniques
- Deep Breathing: We love the box breathing method!
- Body Scan: Close your eyes and slowly scan your body from head to toe, noticing where you might be holding tension. Release tension with each breath out.
- Mindful Observation: Choose one object in your environment and focus all your attention on it. Notice its color, texture, and shape, and describe it to yourself in detail.
These are just a few of the many tools you can use to find calm during moments of panic. We encourage you to try different techniques and discover what works best for you.
Need more help? Find an in-person or virtual therapist at Ellie Mental Health.
