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5-4-3-2-1 Grounding Exercise
When the mind races, name what you can see, feel, hear, smell, and taste — one sense at a time. Free, private, and designed for acute overwhelm.
When anxiety spikes, this walkthrough pulls attention back to your senses — one step at a time. Takes about 2–5 minutes.
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How to use this tool
- Press Start grounding.
- Fill in what you notice for each sense (or skip a slot if stuck).
- Move through all five steps at your own pace.
- Follow up with a guided anxiety session if you want more support.
FAQ
What is the 5-4-3-2-1 technique? +
A sensory grounding method: five things you see, four you feel, three you hear, two you smell, and one you taste.
Does this replace therapy? +
No. It is a short self-help walkthrough for in-the-moment spikes, not treatment for anxiety disorders.
Do I have to type answers? +
Typing helps attention, but you can skip slots if typing feels hard.
More free tools
Wellness tool only — not medical advice. If you feel lightheaded, return to normal breathing. Seek professional help for ongoing anxiety, panic, or sleep disorders.