5-4-3-2-1 Grounding Exercise for Panic and Anxiety

The 5-4-3-2-1 grounding exercise is a grounding technique that calms anxiety and panic by bringing us back into the present moment. The 5-4-3-2-1 grounding technique helps get us out of our heads, as we connect with the outside world through our senses.

We can use this coping skill whenever we’re feeling panic, anxiety, or overwhelmed. It’s a great exercise for when our minds are racing, or we’re stuck in our heads worrying or dwelling or ruminating. The 5-4-3-2-1 technique can also help if we’re dissociating or experiencing depersonalization.

In the 5-4-3-2-1 grounding exercise we identify and name:

  • 5 things we can see
  • 4 things we can touch
  • 3 things we can hear
  • 2 things we can smell
  • 1 thing we can taste

5-4-3-2-1 Grounding Technique for Panic and Anxiety

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