Grounding Techniques – Interactive Anxiety Resource

Find what stands out

Focus on one small visual task. Look for the target shape and tap or click each match. There is no countdown or penalty for choosing another shape.

Notice through your senses

A flexible alternative to the familiar 5-4-3-2-1 technique. You do not have to use all five senses or find a particular number of things.

Find a point of contact

If comfortable, notice the surface supporting you. This may be your feet against the floor, your back against a chair or your hands resting on something steady.

What surface feels supportive?

One ordinary object

Choose an object you can see, or imagine something familiar. Look at its details rather than trying to change how you feel.

Explore colour around you

Choose a colour, then look for something in your surroundings that is the same or similar. You can tap the colour below and record what you find.

Here and now

When you feel mentally far away or caught in racing thoughts, orienting towards familiar facts and the current environment may help. Use only the questions that feel reassuring.

Build what works for you

Grounding is individual. Your menu can include activities from this resource or entirely different strategies that you already know help.

Ideas for my menu

My personal grounding menu

Notice what comes next

There is no requirement to feel better or calmer. This check-in is simply a chance to notice what was manageable, what did not help and what you might need next.

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