🌿Anxiety Relief
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5-4-3-2-1 Grounding

Use your five senses to anchor yourself in the present moment.

5 minutesbeginner

The 5-4-3-2-1 grounding technique uses your five senses to bring you back to the present moment. It helps when anxiety pulls you into worrying thoughts.

How to Practice

  1. 1Pause and take a slow, deep breath.
  2. 2Name 5 things you can SEE around you.
  3. 3Name 4 things you can TOUCH or feel physically.
  4. 4Name 3 things you can HEAR right now.
  5. 5Name 2 things you can SMELL.
  6. 6Name 1 thing you can TASTE.
  7. 7Take another deep breath and notice how you feel.