Client Handout · Grounding Techniques
When Panic Takes Over
Six evidence-based tools to bring you back to the present moment during intense anxiety or a panic attack. Keep this somewhere you can reach it quickly.
01 · Sensory
5-4-3-2-1
- 5things you can see
- 4things you can touch
- 3things you can hear
- 2things you can smell
- 1thing you can taste
02 · Breath
Box Breathing
- 1Inhale for 4 counts
- 2Hold for 4 counts
- 3Exhale for 4 counts
- 4Hold empty for 4
03 · Physical
Cold Water Reset
Triggers the dive reflex, slowing heart rate and interrupting the panic cycle.
- →Splash cold water on your face
- →Hold ice in your hands
- →Run cold water over your wrists
04 · Somatic
Feet on the Floor
- →Press both feet into the floor
- →Notice texture and temperature
- →Name what you feel out loud
- →Take one slow, full breath
05 · Quick
The 3-3-3 Rule
- 3things you can see
- 3sounds you can hear
- 3body parts you can move
06 · Cognitive
Safe-Place Imagery
Picture a place where you feel completely calm and safe.
- →What does it look like?
- →What do you hear?
- →How does your body feel?
This handout is for educational purposes and is not a substitute for professional care. If panic or anxiety is affecting your daily life, talk with your therapist or provider.
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