5-4-3-2-1 grounding

The steps

1. Let's come back to right here. Feel your feet on the floor, or your body in the chair.
2. Look around. Name five things you can see. Say them quietly, or in your head.
3. Notice four things you can feel: your feet, the seat, the air on your skin, your clothes.
4. Listen for three things you can hear — near, far, or very quiet.
5. Find two things you can smell. If nothing, remember two smells you like.
6. Notice one thing you can taste — or take a slow sip of water.
7. Take one slow breath. You are here. This moment is passing.

Why it may help

When worry or panic takes over, attention narrows onto threats and “what if” thoughts. Grounding gently widens attention back to what is actually around you. Therapists use it widely, especially for panic and for feeling detached or unreal.

It has not been tested much on its own in trials, so we rate it limited research. It is simple, private and low-risk — worth having in your pocket.