Have you ever noticed yourself so anxious or worried about something that you “check out” mentally? I’ve definitely been there–lost in my own thoughts and worries that I become disconnected. I’ve also felt so anxious that it becomes overwhelming and I don’t know what to do with it. Grounding techniques are great tools to help someone quickly decrease anxiety and intense feelings. The techniques are designed to bring the person back to the present and connect with reality. They are often used as a tool for managing anxiety and PTSD, but can also be used to calm someone when they feel flooded with emotion. I recommend using grounding techniques to clear your mind during an argument that gets too heated.

I have several grounding techniques that I use for myself and that I teach my clients. One of my favorites is called the 5 ,4, 3, 2, 1 technique. I like it because it works quickly, you can do it anytime, anywhere and it’s simple. Here are the steps to the technique. First take a couple of deep breaths and then:

5: Name five things you see in your surroundings

4: Name four things you hear

3: Name three things you can feel (tactile)

2: Two emotions you feel right now

1: One big breath and say, “I’m okay.”

This technique may not make the stressful situation or the anxiety go away but it will lower the intensity of the emotions you are feeling and help clear your head. It will guide you to come back to the present, which will relieve your mind of worry of the past or future. Most people who have tried it, report good results. Give it a try next time you are feeling stressed or you get heated in an argument with your spouse or when you just want to be more present.