The 5-4-3-2-1 Grounding Method

Disclaimer: This page is for informational purposes only and is not a substitute for medical or mental health care. Please avoid any activities you feel may be unsafe for you. If you are concerned about your health or well-being, please reach out to a qualified professional. [Read my full disclaimer.]

Grounding isn’t just for panic attacks. It can help with almost any overwhelming emotion, from anxiety to anger to deep sadness and it can also simply help you center yourself on a calm day.

Practicing grounding when you’re not in distress makes it easier to use when you are stressed. If you’ve never tried it before, I recommend practicing now, while you’re feeling okay, rather than waiting until you’re already overwhelmed.

One of the most popular grounding techniques is the 5-4-3-2-1 Method. This exercise uses your senses to bring your focus back to the present moment. If you're up to it, I think we should do this now! Even if you feel calm or at ease.  I also personally don't realize how much I needed to do this and let some stress out of my body until I do it.

You can do this silently in your head, write it down somewhere private, or share your answers with others if you feel comfortable. If you're up to it, I recommend putting some items you can use for this in a self-care box, especially for things like texture and scent.

Step 1 – Start with Your Breath

Breathe in to the count of five, hold your breath for five seconds, and breathe out to the count of five.(If five feels too long, try four instead.)

Step 2 – Five Things You Can See

Look around and name five things you can see. Focus on what you notice about them. What colour are they? Are they large? Small?

Examples:

• The clock on the wall

• A plant on the windowsill

• The mug on your desk

Step 3 – Four Things You Can Touch

Notice four things you can touch. If possible, physically touch them and think about the texture whether it is soft, hard, smooth, rough, etc.

Examples:

• The blanket on your bed

• The fabric of your shirt

• The keys in your hand

Step 4 – Three Things You Can Hear

Listen carefully and name three things you can hear. Think about what those sounds sound like. Are they loud? Quiet? Hard to hear?

Examples:

• Your cat purring

• The fridge humming

• Birds outside

Step 5 – Two Things You Can Smell

Identify two scents in your environment. If you can’t smell anything where you are, try moving to a spot where you can or bring a scent to you (such as lotion, tea, or essential oils). What does it smell like? Do you like the scent?

Step 6 – One Thing You Can Taste

Notice one taste. If you don’t currently taste anything, think of something you enjoy tasting. What does it taste like? Sweet? Minty? Spicy?

Examples:

• Mint toothpaste

• Your favourite tea

• Fresh fruit

Step 7 – End with Your Breath

Take one final deep breath. In for five seconds, hold for five seconds, out for five seconds.

Step 8 – Acknowledge Your Effort

Take a moment to be proud of yourself for completing this. Grounding takes practice, and every time you do it, you’re helping your mind and body build the skill. If you can, try making this a daily habit so it comes more naturally when you need it most.

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