Free tool
The 5-4-3-2-1 grounding technique
Grounding uses your senses to bring your attention back to the present moment. It can help when you feel anxious, overwhelmed or disconnected. Go through it step by step below.
Try it now
Take your time with each step. There are no right or wrong answers.
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Things you can see
Look around and name five things you can see.
The edge of a window, a mug, a shadow on the wall…
How grounding can help
When anxiety, panic or difficult memories take hold, it can feel as though your mind is somewhere else entirely. Noticing what you can see, feel, hear, smell and taste gently anchors you back in the here and now.
Grounding is a widely used technique, and many people find it a useful first step. It is not a substitute for support: if you often feel overwhelmed or disconnected, therapy for trauma or anxiety may help. You might also like the breathing exercise.