Grounding Techniques for Anxiety and Flashbacks: What to Try
Written by Family Trauma Treatment Center
Grounding techniques for anxiety and flashbacks are simple exercises that bring your attention back to the present moment. When your mind races or a memory feels like it is happening again, using your senses, your body and your surroundings can help you feel steadier. They do not cure anxiety or trauma, but many people find they are a useful tool in the moment.
This guide shares a handful of techniques you can try, explains why they may help, and describes when it is time to ask for more support. It is general information, not advice for your situation.
What are grounding techniques, and why can they help?
The short answer: they give your mind something concrete and present to hold on to when it is pulled toward worry or the past.
Anxiety often pulls attention toward “what if.” A flashback can feel like reliving something that is over. Both can make your body react as if danger is close, with a racing heart, tight chest or a sense of unreality.
Grounding works by shifting your focus to what is happening right now: what you can see, hear, touch or feel in your body. That can help your system settle a little and remind you where you are. It is a skill, so it tends to work better the more you practice when you are calm.
Techniques to try when anxiety spikes
The short answer: start with your senses and your breath, and keep it simple.
- The 5-4-3-2-1 method. Name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. Go slowly, and skip any step that feels hard.
- Feel your feet. Press your feet into the floor and notice the pressure. Wiggle your toes. Notice the surface under you.
- Slow breathing. Breathe in gently through your nose, then out a little more slowly through your mouth. If focusing on breath makes you feel worse, skip this and use another method.
- Hold something. Hold a cool object, such as a glass of water, or a textured item, and notice how it feels.
- Describe your surroundings. Say out loud or silently what is in the room: colors, shapes, objects. Be specific.
If one does not help, try another. There is no single right way.
Techniques to try during a flashback
The short answer: remind yourself where and when you are, and use your senses to anchor in the present.
A flashback can feel overwhelming, so keep it simple. You might:
- Say where you are. “I am in my living room. It is [today’s date]. I am safe right now.” Use this only if it is true.
- Orient to the room. Look around slowly and name what you see. Turn your head, and notice the light.
- Use temperature or touch. Hold something cool, wash your hands, or run your fingers over a soft fabric.
- Move. Stand up, stretch, or walk around the room.
- Reach out. Call or text someone you trust, if you can.
It can help to write down a short “grounding card” ahead of time with a few steps and a person to call, so you do not have to think when you are distressed.
Make grounding work better
The short answer: practice when you feel calm, and personalize what you use.
Grounding tends to be easier to use in a hard moment if you have rehearsed it. A few ideas:
- Try one or two techniques daily for a minute or two.
- Notice which senses work best for you. Some people find sound or touch more helpful than sight.
- Keep a small kit: a smooth stone, a scented item, a mint or a photo that feels calming.
- Pair grounding with other habits, such as regular sleep and movement.
If a technique ever makes you feel worse, stop. Trauma can make some sensations, such as noticing your breath or body, feel unsafe. That is not a failure, and a clinician can help you find a gentler approach.
What grounding cannot do
The short answer: it can help you cope in the moment, but it does not address why anxiety or flashbacks are happening.
Grounding is a coping skill, not a treatment. If flashbacks or anxiety are frequent, frightening or getting in the way of daily life, working with a trained clinician can help you address the underlying causes, not just the moment. Our guide to trauma and sleep problems shows how these symptoms often connect, and our PTSD vs anxiety guide can help you think through what you are noticing. Only a licensed professional can tell you what is behind your symptoms.
When to reach out for support
The short answer: if grounding is not enough, or symptoms are affecting your life, it is a good time to talk to someone.
Consider reaching out if:
- Anxiety or flashbacks are frequent or intense.
- You avoid places, people or activities because of them.
- Sleep, work, school or relationships are suffering.
- You rely on alcohol or other substances to cope.
- You feel hopeless, or have thoughts of harming yourself.
You do not have to figure it out alone. If you are in crisis, call or text 988, or call 911 in an emergency.
What this looks like at FTTC
FTTC is an outpatient trauma and mental health practice in Las Vegas. Care is in person at 3909 South Maryland Parkway, Suite 405. Services include individual counseling, group counseling, cognitive behavioral therapy, NeuroStar TMS, neurofeedback and Alpha-Stim, among others.
Individual counseling is one-on-one and trauma-informed, and a clinician can help you build coping skills like grounding at your own pace. Sessions are usually 45 to 55 minutes and usually weekly. Our site also describes Alpha-Stim as an option some clients use for anxiety, and you can ask the office whether it might fit. If something else would serve you better, we will say so.
Request an appointment
If anxiety or flashbacks are getting in the way, we are glad to talk it through. Call (702) 485-1313 or request an appointment. You can also read more about individual counseling at FTTC.
Hours: Monday–Friday 8:00 am–7:00 pm, Saturday 9:00 am–3:00 pm, Sunday by appointment only.
This article is educational and does not replace evaluation by a licensed professional.
In crisis? Call or text 988. Emergency: call 911.
This article is general information, not medical advice or a substitute for professional care, and it does not create a therapist-client relationship. If you are in crisis call 911, or call or text 988.
What are grounding techniques?
Grounding techniques are simple exercises that help you reconnect with the present moment, usually by focusing on your senses, your body or your surroundings. They are often used when anxiety spikes or a flashback pulls you back into the past. They are a coping tool, not a treatment, and they work differently for different people.
Do grounding techniques work for flashbacks?
Many people find they help them feel more present during a flashback, especially when they practice beforehand. Results vary, and a technique that helps one person may not suit another. If flashbacks are frequent or frightening, grounding is best paired with support from a trained clinician who can work on the cause.
What is the 5-4-3-2-1 technique?
It is a sensory exercise. You name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. Moving through your senses slowly can draw attention to the present. If a step feels hard, skip it or adapt it. There is no wrong way to do it.
Can grounding make anxiety worse?
For some people, focusing on the body or breath can feel uncomfortable, especially after trauma. If a technique raises distress, stop and try another, such as using your eyes and surroundings instead of your breath. A clinician can help you find methods that feel safe and steady for you.
When should I get professional help?
Consider reaching out if anxiety or flashbacks happen often, disrupt your sleep, work or relationships, or feel hard to manage on your own. You do not need to wait for a crisis. If you are in distress or thinking about harming yourself, call or text 988 right away, or call 911 in an emergency.
