3 Simple Grounding Techniques

Grounding techniques are fast, practical ways to help quiet distressing thoughts. If your child struggles with anxiety, these simple grounding techniques may help, regardless of their age.

5-4-3-2-1

Take a calming, deep breath, then

• Name five things you see around you (like a lamp or a cloud)
• Name four things you can touch around you (like your hair or your clothes)
• Name three things you hear around you (like a dog barking or a clock ticking)
• Name two things you can smell around you (like toast or flowers)
• Name one thing you can taste around you (like gum or coffee)

ROYGBIV (or “Roy G. Biv” or “Rainbow Grounding Technique”)

Take a calming deep breath, then look around your surroundings and identify an object that represents each color of the rainbow: red, orange, yellow, green, blue, indigo and violet.

Go in order and focus on each object with as many of your senses as possible (e.g. texture, smell or sound) before you move to the next color.

Box Breathing (or “Four-Square Breathing”)

1. Breathe in slowly while counting to four. Feel the air enter your lungs.
2. Hold your breath for four seconds.
3. Slowly exhale through your mouth for four seconds.
4. Wait another four seconds before breathing in again. Repeat until you feel recentered.