5-4-3-2-1 grounding
Use your five senses to come back to the here and now.
Take your time
Let’s come back to right here, right now.
You’ll notice a few things around you with each of your senses. Say them out loud or in your head. There are no wrong answers.
Five things you can see
Look around slowly. Name five things you can see.
For example: A lamp, the color of the wall, a crack in the ceiling, your own hands.
Four things you can feel
Notice four things you can feel right now.
For example: Your feet on the floor, the chair beneath you, the fabric of your clothes, the air on your skin.
Three things you can hear
Listen for three sounds, near or far.
For example: Traffic outside, the hum of a fridge, your own breathing.
Two things you can smell
Find two things you can smell. If nothing comes, think of two smells you like.
For example: Coffee, soap, fresh air, a favorite candle.
One thing you can taste
Notice one thing you can taste, or take a sip of water.
For example: Toothpaste, coffee, or simply the inside of your mouth.
Grounded
You’re here.
Take one more slow breath and notice your feet on the ground.
If this feels like too much, you don’t have to handle it alone. In the US, call or text 988. Elsewhere, find a helpline at findahelpline.com.
How to do it
- Look around and name five things you can see.
- Notice four things you can feel, like your feet on the floor or the fabric of your sleeve.
- Listen for three things you can hear, near or far.
- Find two things you can smell. If nothing comes, think of two smells you like.
- Notice one thing you can taste, or take a sip of water.
Why it can help
When anxiety or panic takes over, attention gets pulled into worries and body alarms. Grounding draws it back out into the room, one sense at a time. Naming small, real details is concrete enough to interrupt a spiral, and you can do it anywhere without anyone noticing.
- Say things out loud if you can, or quietly in your head if you are not alone.
- There are no wrong answers. “The blue mug” and “the hum of the fridge” are perfect.