Learning library · Coping skills
5-4-3-2-1 groundingAnchoring to the present
A senses-based grounding exercise that pulls you out of spiraling thoughts and back into the here and now.
Why grounding helps
When anxiety, panic, or a painful memory takes hold, your mind can race ahead to what might happen, or back to what already did. Grounding is a simple way to come back to the present moment, through your senses.
The five, four, three, two, one exercise is one of the easiest grounding skills to learn. You can do it anywhere, with your eyes open, and no one needs to know you're doing it.
Get ready
Let's try it together. Wherever you are, let your feet rest on the floor and take one slow breath. Keep your eyes open, and look around you.
Five, four, three, two, one
Look around, and find five things you can see. Now four things you can touch or feel. Your feet on the floor, your hands, your clothes. Three things you can hear. Two things you can smell. If nothing comes, think of two smells you like. And one thing you can taste.
Take a breath, and notice where you are right now. If it helps, go around once more, a little more slowly.
When to use it
Use it when anxiety spikes, during a panic attack, after a nightmare, or when a memory pulls you back into the past. It can help to remind yourself where you are, what day it is, and that you're safe right now.
Like any skill, it works best with practice. Try it a few times when you're calm, so it's ready when you need it. It also pairs well with slow breathing.
Staying safe
Grounding is a coping tool, not a cure. If anxiety, panic, or painful memories keep getting in the way of your life, talk with your care team. There are treatments that help.
And if you're in crisis, call or text 988, any time, day or night.
3 min · captions with the CC button · 5 chapters · animated diagrams