Have you ever felt your mind racing with worries about tomorrow or replaying conversations from yesterday, while your body sits frozen in the present? Anxiety has a way of hijacking our attention, pulling us into the “what ifs” of the future or the regrets of the past. One of the most powerful antidotes is learning how to bring yourself back to the present moment, where calm and clarity live.

In her upcoming book The Ultimate Toolkit to Rewire Your Anxious Brain, Dr. Rozina Lakhani shares practical, science-backed strategies that anyone can use to ease anxiety and find peace. One of the most beloved tools she introduces is the 5-4-3-2-1 Grounding Technique—a simple yet transformative practice that helps you anchor your body and mind to the here and now.

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Here’s an excerpt from the book that beautifully illustrates how it works in everyday life:

Calming Technique #1: Anchor the Body in the Present with 5-4-3-2-1 Grounding Technique
Lisa leaned forward. “Let’s start with something that helps you come back to the present moment when anxiety pulls you into the future or the past. It’s called grounding, and one of my favorite ways to do it is the 5-4-3-2-1 technique.”

Sarah perked up. “We learned about that at school. It sounded cool, but honestly? I didn’t really get how to do it.”

Lisa smiled. “Let’s try it together.”

She turned to Maya. “Want to give it a shot with us?”

Maya shrugged. “Sure. At this point, I’ll try anything.”

Lisa’s voice softened. “Okay. Start by naming five things you can see.”

Sarah looked around the room. “The bookshelf. Grandpa’s… very vintage lamp. Your tea mug. The fireplace. And that weird painting he insists is art.”

Grandpa John smirked. “It’s not weird—it’s expressive. Show some respect.”

Maya let out a small laugh—the first one all day.

Lisa continued, “Now, four things you can touch.”

Maya rubbed her jeans. “My jeans, this throw pillow, the couch, and… this warm mug.”

“Great. Now three things you can hear.”

They paused.

Sarah said, “The clock ticking. Rain outside. Grandpa tapping his fingers.”

“Two things you can smell?”

Maya sniffed the air. “Lavender candle. And… maybe peppermint tea?”

“Perfect. One thing you can taste?”

Sarah grinned. “Does the aftertaste of dark chocolate count?”

Grandpa John nodded. “Always.”

They all smiled.

Lisa looked around. “So… how do you feel?”

Sarah said, “Like I just landed back in my body.”

Maya nodded slowly. “Yeah. It’s like, the volume went down.”

Why It Works: The Neuroscience Behind Grounding

“When your brain senses a threat—real or imagined,” Lisa said, “it activates the sympathetic nervous system, pushing you into fight-or-flight mode.

But here’s the catch: anxiety often tricks your brain into living in the future or the past.

What if I mess up tomorrow?
Why did I say that last week?

Grounding interrupts that spiral. It anchors you to the now—through your senses.”

“Your five senses,” she continued, “are like cables that pull your body and brain into the same place: the present.

When you focus on sight, sound, smell, touch, or taste, blood flow shifts toward your prefrontal cortex—your thinking brain. That shift helps shut off the panic signal.”

How to Use It Anytime, Anywhere

Sarah asked, “So you don’t need silence or candles to do this?”

“Nope,” Lisa said. “You can ground yourself:

• In a crowded room

• While stuck in traffic

• Before a meeting

• Even while brushing your teeth”

“You can do the full 5-4-3-2-1, or just one sense. Some days, just noticing five sounds around you is enough.”

Grandpa John added, “One of my buddies used it while flying. Instead of panicking, he’d focus on the hum of the engine, the breeze from the vent, and the feel of the armrest. Changed everything.”

Maya looked thoughtful. “That sounds… doable.”

Lisa nodded. “Just remember—if a certain sense is triggering, like smell after a trauma, skip it. This isn’t about forcing. It’s about finding what helps you feel safe.”

Sarah took a deep breath. “Okay. That was… actually really good.”

“Want to try the next one?” Lisa asked.

Sarah looked at Maya and smiled. “Yeah. Let’s keep going.”

This simple grounding practice is more than a trick—it’s a lifeline. When anxiety feels overwhelming, the 5-4-3-2-1 technique offers a way to come back home to yourself. And the best part? You can do it anywhere, anytime, without needing special tools or settings.

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This excerpt is just one of the many powerful strategies you’ll find in Dr. Rozina’s new book, The Ultimate Toolkit to Rewire Your Anxious Brain. If you’d like to read more before anyone else and help spread the word, we’d love for you to join our Early Reader Team. You’ll get exclusive access to the book, sneak peeks of practical tools like this one, and the chance to make a real difference in the lives of people struggling with anxiety.

👉 Join the Early Reader Team here: https://happyandhealthymind.com/anxietybook-signup