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

It is a grounding exercise that uses your senses: name five things you see, four you hear, three you touch, two you smell, and one you taste.

Does grounding help with panic?

Grounding can ease anxious or panicky moments by shifting your focus from racing thoughts to the present. If panic is frequent, a therapist can help.

Free Grounding Tool

The 5-4-3-2-1 grounding exercise

When anxiety pulls you out of the moment, your senses can bring you back. Move through each step at your own pace. Nothing you type is saved.

things you can see

Look around and name five things you can see.

This tool is for relaxation and general wellbeing, not medical treatment. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline) any time.

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Grounding helps in the moment. Therapy helps for the long run

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