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
Repeat 4× minimum
🧊
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
Under 60 seconds
🧠
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?
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