Grounding Techniques for Teen Anxiety & Panic Attacks

Author:

Jemma Strain

B.S. Psychology

Editor:

Emma Loker

B.S.

Have you ever felt like, suddenly, without warning, your mind starts racing or your heart feels like it’s about to jump out of your chest? Anxiety affects nearly 32% of American teenagers and can sometimes lead to panic disorders – causing many young people to wonder how to get their worries and panic under control.¹

Grounding techniques for anxiety and panic attacks are a great way to restore a sense of control when your life feels like it’s spiralling out of your hands. While anxiety and panic can make life feel unpredictable, grounding techniques can act as a tether – keeping you in the present moment and in feelings of safety.

If you’re struggling with feelings of panic or anxiety that affect your daily life, grounding techniques might not be enough. Professional support is the best option for reducing symptoms and restoring a sense of balance to your life. However, grounding is a good place to start, so we’ve put together some proven techniques for reducing anxiety and panic in teens.

Teen Anxiety Relief Techniques: Does Grounding Work?

Stress or fear can be a natural response to pressure or threatening situations. However, anxiety disorders and panic attacks can cause excessive worry or fear, which can take over every aspect of a teen’s life, including school performance, relationships, and future prospects.

According to the American Psychological Association, panic attacks are “a sudden surge of overwhelming fear that comes without warning and without any obvious reason.” Clearly, panic attacks and anxiety disorders are more than just a feeling of being “stressed out” – they’re all-consuming issues that can affect a teen’s emotional and physical health.

What’s more, anxiety and panic not only impact a teen’s emotional health, but they can also affect their physical well-being. For instance, they can cause:,^2,3

Extreme tiredness
Sleep problems
Muscle tension
Headaches
Stomach pain
Racing heart
Chest pains
Trembling, sweating, or shaking

Coping with panic attacks and anxiety disorders can be difficult for a variety of reasons. However, it is possible to get them under control – especially with professional mental health advice. However, mental health techniques for panic attacks and anxiety that you can practice at home can also help.

It’s not uncommon for people to think or say that relaxation techniques don’t work or are a “pseudo-science,” but this is false. There’s a wide body of evidence that shows that relaxation techniques, such as grounding, can help relieve the symptoms of anxiety and panic in young people, as well as ease the symptoms of distress and depression.⁴

But what exactly is grounding? And how does it work to ease panic and anxiety?

What Are Grounding Techniques for Teens?

Grounding techniques are relaxation strategies or exercises that help reduce the symptoms of anxiety and panic. Grounding works in reducing panic attacks and anxiety in teens by removing them from negative thoughts and emotions. It allows teens to focus on the present moment and their environment by drawing attention to their five senses: touch, smell, hearing, taste, and sight.⁵

But when should you practice grounding? Grounding can be used any time you feel anxiety or panic building in your mind or body. For example, if you know that you have to give a presentation in front of your class, you might start to feel overwhelming feelings of fear and tension start to bubble up. This could feel like a fist clenching your chest, a blank mind, or a trembling in your legs. In moments such as these, grounding can help rebalance your body and mind.

You also don’t have to wait until panic or anxiety takes over to use grounding. You can factor it into your daily life to improve your overall well-being and prevent anxiety from building in the first place.

The best thing about grounding is that you can use it anywhere, at any time. There are so many different grounding techniques that you simply have to choose the best one for your current situation.

As an important note, if coping with panic attacks or an anxiety disorder is a struggle for you, grounding techniques are not a substitute for professional mental health support. While grounding does work to calm your nervous system, a mental health professional can help you get to the root of your fears and learn healthy ways of coping.

Now that you hopefully understand what grounding is and how it can help with anxiety and panic attacks, let’s cover different grounding techniques that you can practice in your daily life.

15 Grounding Coping Techniques for Anxiety and Panic

When anxiety and panic start to take over, we enter into “fight, flight, freeze” mode as a result of feeling like our environment isn’t safe. This can make us feel like our bodies and minds are out of our control. If this is something you regularly experience, there are steps you can take to regain control and feel empowered over your mental health.

So let’s go through 15 grounding techniques that can help you gain control over panic and anxiety.

1. Try Breathing Exercises

Anxiety management for teens usually mentions breathing exercises. Studies show that deep, intentional breathing is an excellent way to calm your nervous system and help you focus on the present moment.⁶ The best thing about deep breathing is that it can be practised anywhere, at any time. For instance, “square breathing” involves breathing in for four seconds, holding your breath for a count of four, breathing out for four, and pausing for four before breathing in again.

2. Do a Mindful Meditation

Mindful meditation has been shown to reduce symptoms of anxiety and panic by being present in the present moment and observing your thoughts and environment without judgment.⁷ Guided meditation videos are a useful tool for practicing this grounding technique and are plentiful online.

3. Draw on the Five Senses

The 5-4-3-2-1 technique is a powerful way to draw on your senses and relieve feelings of panic and anxiety – and can be practiced when and how you need to. Try focusing on:

Five things you can see
Four things you can touch
Three things you can hear
Two things you can smell
One thing you can taste

4. Use Grounding Objects

Another way to draw on your senses and pull your focus away from feelings of anxiety and overwhelm is to provide a focal point for your senses. For example, you could hold an ice cube and pay attention to how it feels at first, how long it takes to melt, how it tastes and smells, and how the sensations in your hand change.

5. Practice Visualizations

Visualization is like forming a positive picture in your mind. It helps to reduce anxiety and panic by distracting us and helping us focus on something or somewhere pleasant. For instance, you could visualize yourself lying on the grass beside a river, listening to the water flow, feeling the sun and grass on your skin, and noticing how the air smells. You could also imagine a “happy” place for you where you feel safe and secure.

6. Repeat Affirmations

Affirmations are positive or neutral statements that we can tell ourselves to increase a sense of calm and well-being. They can also be used to restore a sense of self-worth and confidence during times of anxiety and panic.⁸ Affirmations can be practiced daily, such as in the morning, to prevent anxiety and panic from kicking in, or in the middle of a distressing moment. For instance, you could tell yourself I am safe/I can cope with this/This moment will pass

7. Go on a Mindful Walk

A mindful walk is an excellent way to cleanse the mind, live in the moment, and reduce worries or distress – and all you need is your feet (or a walking aid). Mindful walking can also nurture a healthy body as it benefits physical health, reduces brain fog, and boosts “happy hormones” and endorphins. Therefore it can naturally improve feelings of well-being during times of panic or anxiety. Mindful walks are also a good opportunity to engage the five senses.

8. Take a Bath or Shower

A bath or shower’s warm water can relax the nervous system and allow you to engage your five senses. Inhale the steam, notice how soap feels against your skin, and appreciate the sensation of the water.

However, while taking a bath can be helpful during anxious moments, it may not be good to take a bath during a panic attack. Instead, wait until the physical sensations of panic have passed and then enjoy the relaxation of a bath.

9. Put on a Playlist

Music has also been shown to help teenagers manage mental health conditions such as anxiety and depression, while also boosting their social skills and ability to think clearly.⁹ You could build music into your grounding routine by creating different playlists for coping with various moods. For example, if you want to feel inspired, you could create a playlist of motivational songs. Or if you wanted to feel calm, you could create a list of songs that soothe you. All you have to do is press play and tune in.

10. Cuddle Your Pet

We all love our pets, but did you know that spending time with them can boost positive emotions and reduce symptoms of anxiety and panic?¹⁰ So the next time you feel anxiety or panic building, take a moment to stroke their fur or play with them. You could even simply enjoy their company to calm your nervous system and help you feel present in the moment.

11. Smell Something You Enjoy

Pleasant smells can transport us back to happy moments in life, so taking a moment to sniff something you like can remove you from distressing emotions. This smell can be anything you want, from a candle to a perfume, freshly baked bread, cut grass, sunscreen, or how rain smells after a sunny day.

12. Talk to a Friend

Friends have a magical way of helping us feel positive even during distressing times. If you’re feeling anxious, perhaps phone someone who can make you laugh or who may be able to give you a different perspective on what’s making you feel worried.

13. Feel the Ground Under Your Feet

Grounding methods for panic attacks often include taking a moment to remove your shoes and socks and noticing how the earth beneath your feet feels. This technique allows you to connect to the present moment by tuning into your environment and sense of touch. How does the earth feel? Is it firm, soft, damp, or dry? Enjoy the connection between your body and space.

14. Eat Mindfully

Eating is a great way to tap into your senses – and you can ground yourself with any type of food. However, one useful technique is the “Raisin Exercise.” Pour a couple of raisins on a tabletop in front of you. Pretend that this is the first time that you have ever seen raisins. So, they look a little alien and strange to you – they don’t really look like any other food. Now, pay attention to:

How the raisin looks
How the raisin feels
How it responds to touch
How the raisin smells
How the raisin tastes

15. Go to a Quiet Place

Teens who regularly experience feelings of anxiety and panic may be prone to sensory overload, meaning that a lot of noise or visual distractions might cause you to feel overwhelmed.¹¹ If this is the case, finding a quiet, relaxing place could reduce overload and calm your nervous system. Many schools have “safe spaces” for this very reason. However, if you can’t find a quiet space, noise-cancelling headphones could help.

Grounding for Coping With Panic Attacks

While each of the grounding techniques discussed can help with panic attacks, when panic strikes, it can be very difficult to get under control. Panic attacks can be frightening, and when they happen, they can make you feel like you’re losing control or having a serious physical problem.¹² Plus, while most panic attacks last between 5-20 minutes, some can last up to an hour, making reducing panic attacks in teens highly important.

Panic attacks are the result of our “fight, flight, freeze” response going into overdrive, which is controlled by our nervous system. The vagus nerve is a key part of this system and can be used to rein in feelings of overwhelm.

For instance, when we feel panicked, we tend to subconsciously hold our breath. Yet holding our breath can make us feel even worse. Stimulating the vagus nerve through deep breathing is an excellent technique for activating our relaxation response.

When practicing deep breathing:

Consciously breathe slowly (aim for one breath every ten seconds)
Breathe deeply, pulling your breath right into the stomach. Feel your stomach and rib cage expand
Spend longer exhaling than inhaling – it’s breathing out that stimulates the vagus nerve

Also a great way to stimulate the vagus nerve is massaging your inner ear. Simply place your finger into the outer part of the ear canal and gently pull downwards. Do this for roughly one minute while also practicing deep breathing, and you’ll likely feel the tension drain from your body.

Reach Out for Support for Coping With Panic Attacks and Anxiety Management for Teens

Grounding techniques are a great way to reduce feelings of panic and anxiety by connecting with the present moment, but they’re not a substitute for professional mental health support. If anxiety or panic is making you feel like your life is out of control, Mission Prep can help.

We offer a range of evidence-based therapy options for anxiety and panic, including cognitive behavioral therapy (CBT), which is one of the most research-backed ways of treating anxiety and depression. We can also offer exposure therapy and group therapy for teens struggling with fear and overwhelming worry.

Mission Prep’s treatment programs are always tailored to a teen’s unique needs and opinions – your voice is always a priority. Reach out today to find out more about how we can help you manage anxiety or panic in empathetic ways that work.

References

National Institute of Mental Health. (n.d.). Any anxiety disorder. Retrieved April 25, 2025, from https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
Johns Hopkins Medicine. (n.d.). Anxiety and stress in teens. Retrieved April 25, 2025, from https://www.hopkinsmedicine.org/health/conditions-and-diseases/anxiety-disorders/anxiety-and-stress-in-teens
American Psychological Association. (n.d.). Panic disorder. Retrieved April 25, 2025, from https://www.apa.org/topics/anxiety/panic-disorder
Hamdani, S. U., Zafar, S. W., Suleman, N., Waqas, A., & Rahman, A. (2022). Effectiveness of relaxation techniques ‘as an active ingredient of psychological interventions’ to reduce distress, anxiety and depression in adolescents: A systematic review and meta-analysis. International Journal of Mental Health Systems, 16, 31. https://doi.org/10.1186/s13033-022-00541-y
Caporuscio, J. (2024, September 9). Grounding techniques for mental health. Medical News Today. https://www.medicalnewstoday.com/articles/grounding-techniques
Aktaş, G. K., & İlgin, V. E. (2022). The effect of deep breathing exercise and 4–7-8 breathing techniques applied to patients after bariatric surgery on anxiety and quality of life. Obesity Surgery, 33(3), 920–929. https://doi.org/10.1007/s11695-022-06405-1
Hoge, E. A., Bui, E., Marques, L., Metcalf, C. A., Morris, L. K., Robinaugh, D. J., Worthington, J. J., Pollack, M. H., & Simon, N. M. (2013). Randomized controlled trial of mindfulness meditation for generalized anxiety disorder. The Journal of Clinical Psychiatry, 74(8), 786–792. https://doi.org/10.4088/jcp.12m08083
Cascio, C. N., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2015). Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience, 11(4), 621. https://doi.org/10.1093/scan/nsv136
Huang, X., Ma, J., & Gao, C. (2025). Effectiveness of music-based therapy on adolescents and children with physical and mental health problems. A systematic review. Children and Youth Services Review, 172, 108251.
PTSD UK. (n.d.). Understanding PTSD flashbacks and triggers. https://www.ptsduk.org/what-is-ptsd/understanding-ptsd-flashbacks-and-triggers/
Cummings, K. K., Jung, J., Zbozinek, T. D., Wilhelm, F. H., Dapretto, M., Craske, M. G., Bookheimer, S. Y., & Green, S. A. (2023). Shared and distinct biological mechanisms for anxiety and sensory over‐responsivity in youth with autism versus anxiety disorders. Journal of Neuroscience Research, 102(1). https://doi.org/10.1002/jnr.25250
Mayo Clinic. (n.d.). Panic attacks and panic disorder: Symptoms and causes. Retrieved April 25, 2025, from https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021

Grounding Techniques for Teen Anxiety & Panic Attacks

Teen Anxiety Relief Techniques: Does Grounding Work?

What Are Grounding Techniques for Teens?