5-4-3-2-1 grounding, one sense at a time.

What is the 5-4-3-2-1 grounding technique?

The 5-4-3-2-1 technique is a simple grounding exercise that uses your senses to bring your attention back to the present moment. You notice five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. Counting down gives your mind a small, concrete task, which can help when thoughts are racing or you feel overwhelmed.

How to do it

1. 5 things you can see. Look around slowly. Pick out small details.
2. 4 things you can feel. Your feet on the floor, your clothes, the temperature of the air.
3. 3 things you can hear. Close sounds and distant ones.
4. 2 things you can smell. If nothing stands out, notice the air or think of a smell you like.
5. 1 thing you can taste. Even just your mouth right now, or a sip of water.

Go slowly. There is no prize for finishing fast, and it is fine to name the same kind of thing twice.

When people use grounding

People use grounding techniques when they feel swept up in a strong feeling: before a stressful meeting, after an argument, in a crowded place or when a worry keeps looping. It works anywhere and nobody needs to know you are doing it. Afterwards, it can help to name what you were feeling with the feelings wheel.

Other grounding techniques

• Slow breathing. A minute of box breathing or 4-7-8 breathing.
• Feet on the floor. Press your feet down and notice the contact for ten slow breaths.
• Cold water. Run cool water over your hands and pay attention to the feeling.
• Describe the room. In your head, describe where you are as if to someone on the phone.
• Name categories. List five cities, five colours, five songs: anything that takes a little focus.