5-4-3-2-1 Grounding
Use your five senses to anchor yourself in the present moment. A DBT technique for when anxiety pulls you out of the here and now.
The 5-4-3-2-1 technique comes from Dialectical Behaviour Therapy (DBT), developed by Marsha Linehan. It works by redirecting your attention from anxious thoughts to your immediate sensory experience. When your mind is racing, your senses are your anchor to the present moment.
The steps
- 5 things you can SEE. Look around and notice details.
- 4 things you can TOUCH. Feel textures, surfaces, temperature.
- 3 things you can HEAR. Listen for sounds you usually tune out.
- 2 things you can SMELL. Bring something close if needed.
- 1 thing you can TASTE. Notice the taste in your mouth right now.
You don't need to find extraordinary things. The mundane works perfectly: the texture of your sleeve, the hum of a fridge, the taste of your last sip of water.
Try it now
5-4-3-2-1 Senses
5 steps
When to use it
- During a panic attack or intense anxiety
- When you feel dissociated or "spaced out"
- After a flashback or intrusive memory
- When rumination takes over and you can't stop the mental loop
These exercises are for general wellbeing and self-care. They are not a substitute for professional mental health treatment. If you are in crisis or need clinical support, please reach out to a qualified professional.