Grounding 5-4-3-2-1

Use your senses to anchor yourself in the present moment!

🌍 What is Grounding?

When anxiety takes over, your mind races to the past or future. Grounding brings you back to RIGHT NOW using your five senses. The 5-4-3-2-1 technique is one of the most powerful grounding tools because it forces your brain to focus on what is real and present, not on anxious "what ifs." Take your time with each sense - this is not a race!

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Ready to begin
5
👁️ SEE
Name 5 things you can see right now
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✋ TOUCH
Name 4 things you can feel touching your body
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👂 HEAR
Name 3 sounds you can hear right now
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2
👃 SMELL
Name 2 scents you can smell (or 2 you like)
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👅 TASTE
Name 1 taste you notice in your mouth
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You Are Grounded!

Congratulations! You just brought yourself back to the present moment.

Notice how you feel now. Your anxiety likely feels less intense because you stopped your mind from spiraling into "what ifs" and focused on what is real RIGHT NOW.

This is a skill you can use anytime, anywhere. The more you practice, the faster it works!

💡 Grounding Tips

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Go Slow

Take your time with each sense. Really look, really listen. The slower you go, the more grounded you become.

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Be Specific

Instead of "the wall," say "the beige wall with a small crack near the ceiling." Details matter!

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Use Anywhere

This works in the car, at school, before bed, during a panic attack - literally anywhere!

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Practice When Calm

Do not wait for anxiety! Practice when calm so your brain knows the pattern when you need it.