the 'look around the room' trick sounds dumb but it stops my spiral

my therapist had me try this when i start spiraling: stop, slowly look around the room, and name a few things i actually see. out loud or in my head.

felt ridiculous the first time. but it genuinely interrupts the panic, i think because it tells your brain you're physically here and safe. they call it orienting.

it's now the first thing i do when i feel it coming on. what are the small grounding things that actually work for you in the moment, not just in theory?