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grounding
5-4-3-2-1 Grounding
A sensory grounding technique to bring attention to the present moment.
Source: Described in 'Why Has Nobody Told Me This Before' by Julie Smith and 'Unwinding Anxiety' by Judson Brewer. A widely-used sensory grounding technique in therapy for anxiety, panic, and dissociation.
2-5 minutes
beginner
anxietypanicdissociationstress
How to practice
- 1Name 5 things you can see
- 2Name 4 things you can touch
- 3Name 3 things you can hear
- 4Name 2 things you can smell
- 5Name 1 thing you can taste
Based on literature
Why Has Nobody Told Me This Before
Julie Smith • 2022
Practical tools for managing your mental health.
Unwinding Anxiety
Judson Brewer • 2021
New science shows how to break the cycles of worry and fear.