Something easy to remember & Use
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?
When we engage our senses we connect to this moment; and sometimes that’s needed as our brains can sometimes run to all different places and times.
You can use this technique anytime, and even just focus on one or two senses — whether during panic, after a stressful conversation, or simply when you need a moment to steady yourself.
