5-4-3-2-1 Technique for Grounding
A simple, sensory-based way to anchor yourself in the present moment. This gentle technique helps ease anxiety by reconnecting with what you can see, touch, hear, smell, and taste — one step at a time.
MENTAL HEALTH TOOLS & RESOURCES
A Simple Way to Anchor Yourself in the Present
When anxiety pulls you out of the moment, grounding through the senses can help bring you back. The 5-4-3-2-1 technique uses your environment to shift your focus from anxious thoughts to what’s here, now.
This method is portable, discreet, and gentle — a reliable first step when everything feels overwhelming.
How to Practise the 5-4-3-2-1 Technique
To try the 5-4-3-2-1 technique, simply name...
5 things you can see
4 things you can feel/touch
3 things you can hear
2 things you can smell
1 thing you can taste
There’s no need to rush. Let yourself pause with each sense. If one doesn’t feel accessible (e.g. smell or taste), that’s okay — adapt the process to what works for you.
“What’s real right now? What can I connect to in this moment?”
You can use this technique anytime — whether during panic, after a stressful conversation, or simply when you need a moment to steady yourself.
🔗 You Might Also Find Helpful:
Grounding Techniques to Manage Anxiety — A deeper look at how grounding works
The STOP Technique — A mindful pause when you feel overloaded