BannyFree · 3 min · Works in your browser
5-4-3-2-1 grounding
Pull your attention out of your head and into the room: 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
- 5See
- 4Touch
- 3Hear
- 2Smell
- 1Taste
See
Name 5 things you can see right now.
Look around slowly. A lamp, a window, your hands…
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How it works
- 1
Name 5 things you can see right now.
- 2
Touch 4 different textures around you.
- 3
Listen for 3 distinct sounds.
- 4
Notice 2 things you can smell.
- 5
Notice 1 thing you can taste.
Why it helps
Grounding moves your attention from the loop of thoughts feeding an urge to what your senses are picking up right now. It is widely used for stress and anxiety, and it is easy to do anywhere.