Anxiety is wired into your system for a reason. It kept your ancestors alive when they were running from saber-toothed tigers.

However, your body still reacts the same way to modern “threats,” like a big meeting or a tough conversation.

Your heart races. Your palms sweat. Your mind goes into overdrive. There’s nothing you actually need to escape from.

That’s where grounding comes in. This technique helps you deactivate your body’s false alarm and return to the present moment, where you’re safe. Instead of getting stuck in your head, they anchor you back into your body and surroundings.

Here is a powerful grounding habit. It quiets your mind fast. You can breathe again, think clearly, and get back to calm.

The 3-3-3-3 technique

Sensations in your body that accompany anxiety can be unpleasant. Maybe your heart rate increases, you start sweating, breathe more quickly, and feel light-headed.

The 3333 technique redirects your attention away from those internal sensations and toward your immediate environment instead.

Tune into the here and now, in your current environment.

• Notice and state out loud three objects you see.

• Identify three sounds you hear.

• Feel three tactile sensations on your skin.

• Recognize three scents you can smell in the moment.

In all four cases, you’re focusing on the here and now in the setting you’re in. It’s impossible to use this technique and be simultaneously anxious about something.

For example, you may see a tree, a road, and a squirrel. You may hear the wind, chirping birds, and a person talking. You notice the soft feel of the fleece against your skin, the warm sun on your arm, and the quarter in your pocket.

Fragrant lilacs, just-brewed coffee, and freshly cut grass are the scents you notice. Breathe and take in all of these sensory pleasures!

The technique is a form of a brief mindfulness intervention. Studies show it can be highly effective for immediate stress reduction.

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