CBT for Anxiety in San Diego
If you are suffering from anxiety, you’re not alone—and you’re not powerless. When our thoughts spiral, grounding techniques rooted in cognitive behavioral therapy (CBT) can help bring us back to the present moment. These tools gently shift the focus away from fear and into your body and surroundings. In this post, I share 10 grounding techniques recommended at CBT for Anxiety in San Diego. These are simple, practical tools that anyone can use—no special equipment or training is needed.
1. 5-4-3-2-1 Sensory Check-In
When using CBT for anxiety, this classic grounding tool helps connect you with the present through your five senses.
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Try it slowly and mindfully. It’s a great way to interrupt racing thoughts.
2. Cold Water or Ice Trick
Splash icy cold water on your face, hold a freezing water bottle on the back of your neck, or hold a frozen orange in your hand. The cold temperature sends a jolt of sensation to your nervous system, helping to break anxious loops. This video from CBT for Anxiety explains the biological reasoning behind using cold as a natural way to manage anxiety.
3. Box Breathing
Box breathing, a technique used by U.S. Navy SEALs to regulate during times of extreme stress, is another ‘here and now’ technique to manage extreme anxiety, panic disorder, and stress.
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold for 4 counts
Repeat a few times to bring your heart rate down. If you prefer a guided experience, many apps, such as Calm, have free breathing exercises. Your smartphone or watch may also have built-in tools that can be useful for treating anxiety on the go.
4. Name 10 Objects
Wherever you are, quietly name 10 things you see around you. Try not to rush—look at the colors, shapes, and textures.
5. Move Your Body
Movement helps release anxious energy. You don’t need a full workout—even walking around the room, stretching, or shaking out your hands can help.
Progressive Muscle Relaxation (PMR) is another favorite technique I teach as part of CBT for anxiety in San Diego. It involves tensing and relaxing one muscle group at a time, helping the body release stored tension. There is no ‘perfect’ way to do this; even tensing and releasing one muscle over time is helpful. Here is a video that you can use to try this technique.
6. Feel Your Feet
Sit or stand and gently press your feet into the ground. Notice the pressure, temperature, and sensation. Remind yourself: I am here. I am safe. The statement, “feet on the ground, roots into the ground,” is a mantra that many find helpful in this practice.
7. Repeat a Grounding Phrase
Choose a simple mantra like:
“This feeling is uncomfortable, but I can handle it.” This is an essential key to managing anxiety with CBT. Remember, anxiety is a feeling, but it’s amazing how much humans can manage if we face the emotions head-on.
“I’m safe right now.”
Saying it aloud or silently can help anchor you.
8. Hold an Object
Find something textured or comforting to hold—a smooth stone, a favorite keychain, or a piece of fabric. Focus on how it feels in your hand.
9. Count Backwards
Start at 100 and count down by 7s. The mental effort needed will help distract your brain from anxious thoughts.
10. Engage with Nature
Step outside if you can. Notice the breeze, the sun, the smell of the air. Even looking out a window at the sky or trees can be calming.
You’re Not Alone: Finding CBT for Anxiety in San Diego
Anxiety can feel overwhelming, but it’s also manageable and treatable. These grounding techniques are often the first step I share with clients who begin CBT for anxiety in San Diego
I help clients navigate anxiety, panic, OCD, insomnia, and phobias using evidence-based approaches in a warm, supportive environment. If you’re ready to feel more grounded and in control, reach out today to schedule a free consultation.