Grounding Techniques for Crisis
Immediate techniques to use when feeling overwhelmed, panicked, or in emotional crisis.
Campus Resources: Contact your campus counseling center or campus security for immediate support.
What Are Grounding Techniques?
Grounding techniques are simple tools that help you reconnect with the present moment when you're feeling overwhelmed, panicked, dissociated, or experiencing intense emotions. These techniques work by redirecting your attention away from distressing thoughts or feelings and anchoring you to the here and now.
The 5-4-3-2-1 Technique
This is the most widely used grounding technique. It engages all your senses to bring you back to the present moment.
5 Things You Can See
Look around and name 5 things you can see. Describe them in detail (color, shape, texture).
4 Things You Can Touch
Notice the texture of your clothes, the temperature of your skin, the surface you're sitting on.
3 Things You Can Hear
Listen for sounds around you - air conditioning, voices, traffic, your own breathing.
2 Things You Can Smell
Take a moment to notice any scents - coffee, fresh air, cleaning products, your perfume.
1 Thing You Can Taste
Notice any taste in your mouth, or have a sip of water or piece of gum.
Physical Grounding Techniques
Temperature Techniques
- • Splash cold water on your face
- • Hold ice cubes in your hands
- • Drink cold water slowly
- • Step outside in cool air
The cold helps activate your body's dive response, naturally calming your nervous system.
- • Press your feet firmly into the ground
- • Squeeze your hands together
- • Hug yourself tightly
- • Press your back against a wall
Physical pressure helps you feel more connected to your body and surroundings.
Movement-Based Grounding
Finger Counting:
Touch each finger to your thumb, counting from 1 to 10 and back down. Focus on the sensation of each touch.
Muscle Tension and Release:
Clench your fists for 5 seconds, then release. Notice the contrast between tension and relaxation.
Gentle Stretching:
Roll your shoulders, stretch your arms, or do simple neck rolls. Focus on how your body feels.
Mental Grounding Techniques
Category Naming
Choose a category and name as many items as you can. This redirects your mind to neutral, concrete thinking:
Animals
Dogs, cats, elephants, birds...
Colors
Red, blue, turquoise, magenta...
Foods
Pizza, apples, chocolate, soup...
Movies
Action, comedy, sci-fi, romance...
The Alphabet Game
Choose a category and go through the alphabet:
Don't worry if you get stuck on a letter - just move to the next one. The goal is engagement, not perfection.
Emotional Grounding Techniques
Self-Compassion Statements
"This feeling is temporary. I am safe right now."
"I am doing the best I can with what I have right now."
"I have survived difficult moments before, and I will get through this one."
"It's okay to feel overwhelmed. I'm going to take this one moment at a time."
Reality Orientation
When feeling disconnected or experiencing a panic attack, remind yourself of basic facts:
State These Facts Out Loud or Write Them Down:
Grounding for Specific Situations
In Your Dorm Room
- Hold a familiar object (stuffed animal, blanket, jewelry)
- Look at photos of loved ones
- Play calming music or nature sounds
- Use aromatherapy (essential oils, candles, familiar scents)
- Wrap yourself in a heavy blanket for deep pressure
In Public Spaces (Classroom, Library, Dining Hall)
- Press your feet firmly on the floor
- Hold your water bottle or coffee cup and focus on its temperature
- Count objects in the room (ceiling tiles, books, people in red)
- Practice the 5-4-3-2-1 technique silently
- Take slow, deep breaths through your nose
Creating Your Personal Grounding Kit
In Your Backpack:
- • Stress ball or fidget toy
- • Essential oil roller
- • Gum or mints
- • Small smooth stone
- • Emergency contact list
On Your Phone:
- • Calming playlist
- • Photos of loved ones
- • Voice recordings of supportive messages
- • Crisis hotline numbers
- • Grounding apps or reminders
When to Use Different Techniques
- • 5-4-3-2-1 technique
- • Cold water method
- • Deep breathing
- • Reality orientation
- • Temperature techniques
- • Physical movement
- • Naming categories
- • Holding textured objects
- • Self-compassion statements
- • Gentle movement
- • Sensory grounding
- • Connection with support person
Remember
Grounding techniques are tools that work best with practice. Try different techniques when you're calm to see what works for you. During a crisis, use whatever technique you can remember - there's no wrong way to ground yourself. If one technique doesn't help, try another. You're not broken if grounding takes time to work.