Guide to grounding during an anxiety/panic attack
Look or Feel around you.
Find 5 things you can hear
Find 5 things you can smell
Find 5 things you can see
Find 5 things you can touch
Find 5 things you can name
Say 5 words that remind you of safety
Find 5 things that remind you of someone you love
Find 1 thing you can taste
If you are unable to see or hear or speak
Find 5 textures you can recognise
Submerge your hands in cool/warm water
Rub your feet against the floor
Chew on something with strong taste