🌿 5-4-3-2-1 grounding
2 min · Free · No sign-up · Come back to the present during anxiety or panic
Look around you. You'll name 5 things you see, 4 you can touch, 3 you hear, 2 you smell and 1 you taste.
How and why it works
Grounding uses your senses to pull attention away from racing thoughts and back to the room you're in.
Naming real things around you reminds your brain that, right now, you are safe. It is often used during panic attacks and flashbacks.
Questions people ask
Does 5-4-3-2-1 help with panic attacks?
Many people find it helps a panic attack pass faster by giving the mind a concrete task.
What if I can't smell or taste anything?
Name a smell or taste you like, or skip that step. There's no wrong way to do it.
Can I do it with my eyes closed?
Yes. Focus on sounds, textures and the feeling of your feet on the floor.
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Worry dump
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Read more: 5 Grounding Techniques for Anxiety