When we’re feeling anxious or panicked, our mind races and our thoughts bounce from one worst case scenario to another. In the midst of this spiral, it can be hard to see a way out. However, there are simple exercises that can help us regain control of our thoughts. They’re known as grounding techniques, because they help us anchor ourselves in the present moment. The 5-4-3-2-1 method is one of the most popular grounding techniques. “A mindfulness exercise, this technique helps us come out of anxiety, unpleasant thoughts, or worries and come into what is right here, right now in the present, through our senses,” says Stephanie Strauss, a yoga, meditation, and mindfulness expert.