How to Ground Yourself During an Anxiety Spike

Recognizing the Spiral

Anxiety spikes often come without warning — your heart races, thoughts spiral, and everything feels urgent. In those moments, it’s easy to feel powerless. But by learning to notice the signs early, you can begin to take gentle steps toward calming your nervous system.

Tools to Reconnect with the Present

Grounding techniques are simple, sensory-based practices that anchor you to the here and now. Whether it’s naming five things you can see, holding something textured in your hand, or taking a slow, deep breath — these practices can interrupt the anxiety loop and bring relief, even if only for a moment.