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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

  1. 1Name 5 things you can see
  2. 2Name 4 things you can touch
  3. 3Name 3 things you can hear
  4. 4Name 2 things you can smell
  5. 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.