If you’re having a difficult time managing your anxiety, you may want to consider reaching out to a mental health expert. They can provide you with additional tools to manage your symptoms and discover the root cause of the anxiety.

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Everyone feels anxious at one time or another. But did you know that engaging your five senses may help calm your worries?

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A small 2015 study found that just 1 hour of grounding exercises helps improve mood in people with anxiety and depression more than relaxation alone.

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You can pick large or small items to focus on. Once you choose an object, try to notice the color, texture, and patterns.

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You don’t actually have to taste these items if you don’t have them on hand. Instead, try thinking about the distinct flavors as you remember them.

The idea is that the 5-4-3-2-1 technique helps you shift your focus to what’s currently happening around you instead of what’s making you feel anxious.

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Experts believe that grounding techniques, specifically, help you detach from emotional pain, so you can better regulate your emotions.

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A large 2014 research review with nearly 19,000 studies concluded that mindfulness-based stress reduction programs can ease symptoms of anxiety, depression, and pain.

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Grounding techniques are strategies that help connect or “ground” you in the present moment. They’re essentially a form of mindfulness, which has been shown to help many different mental health conditions.

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Grounding encourages you to take a break from your negative thoughts that may be causing anxiety until you’ve calmed down.

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Grounding methods for anxiety are different from other relaxation exercises in that they focus heavily on distractions and quieting extreme emotions.

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While many people take medications or attend therapy to manage anxiety symptoms, exercises that engage your five senses may also be helpful. This is particularly so when you need something that works right here, right now.

Not everyone experiences anxiety in the same way, and what may offer anxiety relief to you may not work for someone else.

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Activating your sense of touch can help distract you from anxious thoughts and may help you decrease the physical signs of anxiety.

The sign indicates where fire extinguishers can be located and is often used in conjunction with one of the following safety signs:

You can follow simple grounding exercises that activate your five senses — sight, touch, hearing, smell, and taste. For example, simply listening to birds chirping or smelling fresh cut grass could help you focus less on your anxious thoughts and more on the present moment.

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First, you may want to start with a simple deep breathing exercise called the 5-5-5 method. To do this, you breathe in for 5 seconds, hold your breath for 5 seconds, and then breathe out for 5 seconds.

The fire extinguisher safety sign is also available as a Photoluminescent (glow in the dark) sign as a single safety sign or as a combination of more than one safety sign.

Focusing on each of your senses is a simple way to distract yourself from those thoughts that may be causing your anxiety.

An added benefit of grounding techniques is that they can be done at any time, without anyone else knowing that you’re using them.