This tactic is called “grounding” it has been used for many years and is best known to help when you feel like you have lost complete control of your surroundings.

Note: This is not a cure, this is a tip to regain control that can be used at any time.

Step 1: Look around

Take a quick scan of what is around by just moving your eyes and head, you do not need to get up and move anything, just look.

Step 2: Find 5 Things You Can See

Say these things out loud if you are alone or quietly to yourself if needed. This enables your presence.

Step 3: Find 4 Things You Can Touch

Get up or stay grounded. Touch 4 things for however long you please. No one is pressuring you to pick certain things to touch. Pick what you are most comfortable touching.

Step 4: Find 3 Things You Can Hear

A radio, the ticking of a clock, or even the sound of your fingers snapping. This touches upon one of most delicate senses, sound ensures that we are awake and present.

Step 5: Find 2 Things You Can Smell

Go wherever you need but don’t go crazy. Just get a big inhale of something you love. I can be flowers or your favorite sweatshirt. If you are in an office environment smell a fresh cup of coffee or the lunch you may have packed.

Step 6: Find 1 Thing You Can Taste

Take a small bite. Let the rush of flavor explode in your mouth. The driest peanut can have the most profound taste if your focus is present.

Important.

The 6 Steps are over, you are now grounded. Take some long deep breaths and take a walk or hold someone’s hand.

If you are having severe anxiety or suffering from other symptoms call your medical supervisor and/or call 911 immediately.

Self-Help We Recommend at the 1 Percent Project. (Links Below)

Self-Help for Anxiety & Depression Phone Hotline (Click Here)

Guided Meditation for Anxiety, OCD, & Depression (Click Here)

Logic (Rapper) 1-800-273-8255 Song (Click Here)