The 5-4-3-2-1 grounding exercise is a grounding technique that calms anxiety by bringing us back into the present moment. It’s a great exercise for when our minds are racing, or we’re stuck in our heads worrying or dwelling or ruminating. It helps get us out of our heads, as we connect with the outside world through our senses.
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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