Client Handout · Grounding Techniques
When Panic
Takes Over
Evidence-based tools to return to the present moment during intense anxiety or panic attacks.
6
Techniques
01 · Sensory
5-4-3-2-1 Method
Sensory awareness
- 5things you can see
- 4things you can touch
- 3things you can hear
- 2things you can smell
- 1thing you can taste
02 · Breath
Box Breathing
Nervous system reset
- 1Inhale slowly for 4 counts
- 2Hold breath for 4 counts
- 3Exhale fully for 4 counts
- 4Hold empty for 4 counts
03 · Physical
Cold Water Reset
Vagus nerve activation
Triggers the dive reflex, slowing your heart rate and interrupting the panic cycle.
- →Splash cold water on your face
- →Hold ice cubes in your hands
- →Run cold water over your wrists
04 · Somatic
Feet on the Floor
Somatic anchoring
- →Press both feet firmly into the floor
- →Notice the texture and temperature
- →Name what you feel out loud
- →Take one slow, full breath
05 · Quick
The 3-3-3 Rule
Fast reorientation
- 3things you can see right now
- 3sounds you can hear
- 3body parts you can move
06 · Cognitive
Safe Place Visualization
Guided imagery
Close your eyes and vividly picture a place where you feel completely calm and safe.
- →What does it look like?
- →What do you hear there?
- →How does your body feel?