Anxiety Grounding worksheet

What is the theory behind this Anxiety Grounding worksheet? 

A set of basic techniques known as “grounding” will assist you in disconnecting from the emotional suffering (such as rage, anxiety, grief, and self-harm).  Basically,  it’s a strategy for diverting your attention from the challenging feelings you’re going through. Although grounding doesn’t address the issue that is making you feel bad, it does give you a short-term means of taking charge of your emotions and averting a worsening of the situation. According to research, grounding has a greater positive impact on mood than relaxing alone.

How will the worksheet help?

Anxiety can interfere with regular activities and can be challenging to overcome. Grounding is a technique you can use to help bring yourself back to the present moment. The purpose of this worksheet is to educate clients about grounding and help them master various grounding techniques.

How to use the worksheet?  

There are some Grounding techniques on the worksheet. During sessions, therapists can use this worksheet with their clients. Clients can use this worksheet as a self-help manual as well.

Anxiety Grounding worksheet


Physical Grounding Techniques 

✔️5-4-3-2-1 Technique
5- Name 5 things that you see in your surroudings. 4- Think of 4 things you can feel in your body when you pay attention to it.3- Name the 3 sounds you can hear2- Name 2 things you can smell1- Name 1 thing you can taste. If there is nothing to taste then name your favourite thing to taste.
✔️ 5-5-5 Deep breathing 
5 second to breath in5 seconds to hold the breath5 seconds to breath out
✔️ Take a quick short walk
Take a short walk, focus on your steps, even you can count them. Concentrate on your walking speed and try to feel the foot on the ground. 


Mental Grounding Techniques

✔️Visualise putting the unpleasant emotions behind you
Collect the painful emotions, make a ball of them and put them in a box.Imagine swimming, jogging, walking away from your unpleasant feelings and leaving them behind. Consider your unwanted thoughts as a TV show you dislike. Now change the channel, or volume. The thoughts are still there but you are not attending them. 
✔️ count back from 100 by 8.
✔️ Think about any object, draw that object in the air by using your finger.
✔️ Name all your family members, their ages, and their favourite colours and actiivties. 
✔️Spell your three friend’s names backward.


Soothing Grounding Techniques

✔️Imagine hearing or seeing someone you adore.
Picture the face of someone you love or imagine their voice. Let them know about your unpleasant feelings, “ this time is tough but you will get through it.” 
✔️ Practise positive talk
Self-talk that is loving and empathetic should include:  “You’re making an effort and trying your best.”  “You’re going through a difficult period, but you’ll get through it”. “You can get over this agony because you’re strong.”   Say that as many times as necessary, whether out loud or in your brain.

✔️ Plan an activity that you enjoy
It can be dinner with frind, family or any one you love to spend time with. You can plan a beach walk, shopping or any other activity that you enjoy. 

Grounding toolkit

Now let’s make a personal grounding tool kit. 

List any three grounding activities that you will start practising. 

What changes did you notice in your thoughts, feelings and behavior after practicing grounding activity? How are you feeling after practicing grounding actiivity?

Points to remember
✔️Practise, practice and practice. 
✔️Keep a check on how you feel before and after grounding. 
✔️As soon as you become aware that you are going through powerful emotions or a challenging mood, start grounding yourself in your senses.
✔️Avoid making Judgments. For instance, instead of telling yourself, “I don’t like black,” while you’re concentrating on a black wall but don’t like that hue, just say, “The wall is black.”
✔️Try to keep your attention in the here and now rather than the past or the future. Bring your thoughts back to your senses whenever they start to stray.
✔️Be adaptable. If you find that one approach works better than another, remain with it without passing judgment.
✔️Never give up. Before grounding techniques are effective, it could take a few tries.


Raypole, C. (n.d.). Grounding techniques: Exercises for anxiety, PTSD, & more. Healthline.

Marks, J. (n.d.). The best grounding techniques for anxiety relief. Psych Central.

Chevalier G. (2015). The effect of grounding the human body on mood. Psychological reports, 116(2), 534–542

Lin, C.-H., Tseng, S.-T., Chuang, Y.-C., Kuo, C.-E., & Chen, N.-C. (2022). Grounding the Body Improves Sleep Quality in Patients with Mild Alzheimer’s Disease: A Pilot Study. Healthcare, 10(3), 581.

You can download this worksheet here.

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