5 Minute Mindful Grounding Exercises to Calm Your Anxiety

Mental health experts agree that regular exercises can train your brain to let go of stress, stop over thinking and shift focus to the present moment. If you're looking for quick, effective ways to reduce anxiety, we’ve put together a series of five minute exercises that are perfect for a busy schedule. Incorporating these daily can help reduce worry and foster a sense of calm.

Mindful Grounding

Mindful grounding helps to refocus your attention from anxious thoughts by connecting with the present moment and your surroundings.

How to do it:

1. Find a quiet space and sit comfortably.
2. Close your eyes and take a deep breath.
3. Slowly bring your attention to your surroundings. Focus on the sensations you can feel—your feet on the ground, your body supported by the chair, your hands resting on your lap.
4. Engage your senses: What can you hear, smell or feel right now? Take note of the details.
5. Bring your awareness fully to the present moment for a few minutes.

This exercise helps stop spiraling thoughts and brings your mind back to the present.