5-4-3-2-1 Grounding Exercise

The 5-4-3-2-1 grounding exercise is a grounding technique that helps us connect with the outside world through our senses. We can use this coping skill whenever we’re feeling anxious or overwhelmed, our minds are racing, or we’re stuck in our heads dwelling or ruminating. The 5-4-3-2-1 exercise can also help if we’re dissociating or experiencing depersonalization.

The 5-4-3-2-1 grounding technique brings us back into the present moment as 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

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