All calm toolsCalm tools · 5 min

Grounding 5-4-3-2-1

Use your five senses to come back to the present moment.

What it is

Grounding is a way of bringing your attention back to the present moment when anxiety, panic or distressing memories pull you away. The 5-4-3-2-1 exercise does this through your five senses.

How it helps

Anxiety and painful memories pull attention inward, towards racing thoughts and body alarms. Deliberately noticing what you can see, touch, hear, smell and taste moves attention back to the room you are in, which tells your nervous system that, right now, you are safe.

Try it now

Grounding 5-4-3-2-1

Step 1 of 5

5 things you can see

A clock, a window, the colour of the wall, your own hands.

Typing is optional. You can simply name each thing in your mind. Nothing you type is saved.

Step 2 of 5

4 things you can touch

The chair under you, your clothes, the floor beneath your feet.

Typing is optional. You can simply name each thing in your mind. Nothing you type is saved.

Step 3 of 5

3 things you can hear

A fan, traffic, birds, your own breathing.

Typing is optional. You can simply name each thing in your mind. Nothing you type is saved.

Step 4 of 5

2 things you can smell

Soap, tea, the air in the room. Or think of two smells you like.

Typing is optional. You can simply name each thing in your mind. Nothing you type is saved.

Step 5 of 5

1 thing you can taste

Toothpaste, a sip of water, or the taste in your mouth.

Typing is optional. You can simply name each thing in your mind. Nothing you type is saved.

well done.

Take one slow breath. Notice your feet on the floor and the room around you. If you still feel unsettled, try it once more, or try box breathing.

Step-by-step

Go slowly, and name each thing out loud or in your mind.

5 things you can see. A clock, a window, the colour of the wall, your own hands.
4 things you can touch. The chair under you, your clothes, the floor beneath your feet, a cool glass.
3 things you can hear. A fan, traffic, birds, your own breathing.
2 things you can smell. Soap, tea, the air in the room. If you can’t smell anything, think of two smells you like.
1 thing you can taste. Toothpaste, a sip of water, or simply the taste in your mouth.

Other ways to ground yourself

Physical grounding: press your feet firmly into the floor and notice the pressure; hold something cool or textured and describe it to yourself.
Mental grounding: say today’s date and where you are; count backwards from 100 in sevens; name as many fruits, cities or cricketers as you can.

When to use it

During a panic attack, or when anxiety starts to rise.
After a flashback or a nightmare.
When you feel numb, unreal, or far away from yourself.

Safety notes

If you feel unsafe or overwhelmed, contact the clinic, or call Tele-MANAS on 14416 (free, 24×7) or 112 for emergencies.

References

Najavits, L. M. (2002). Seeking safety: A treatment manual for PTSD and substance abuse. Guilford Press.
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.

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