"5-4-3-2-1" Grounding Exercise for Anxiety & Panic

This exercise can help you gently ground yourself in the present moment when you are feeling anxious or beginning to panic. As we move through the exercise, we will bring attention to the five senses. By saying things out loud, we also engage the parts of the brain connected to language and clear, steady thinking.

Important: please do this exercise only if you are currently in a place of relative physical safety. If you are not, please take care of your safety first, and then return to the exercise.

Take a comfortable position, either sitting or standing. You can simply listen and move through the exercise at your own pace.

👁 5 things you can see

Gently look around you, and name out loud 5 things you can see right now.

Notice their color, their shape, and their texture.

For example: chair… white… plastic…

Continue naming what you see, at your own pace.

✋ 4 things you can feel

Now bring your attention to 4 things you can feel right now.

Notice the texture, the temperature, and the weight of each one.

For example: the fabric of your clothes… the armrest of the chair… the floor beneath your feet…

Simply notice them, and name them.

👂 3 sounds you can hear

Listen to the sounds around you, and name out loud 3 sounds you can hear in this moment.

It may be the sound of the street… birds singing… or your own breathing.

Simply notice the sounds, and name them.

👃 2 scents you can notice

Take a gentle breath in, and name 2 scents you can notice right now.

It might be the scent of perfume, or deodorant.

If you cannot notice any scents, imagine familiar, pleasant ones — for example, fresh coffee or chocolate — and name them.

👅 1 taste you can notice

Now try to notice 1 taste in your mouth, and name it.

It might be the taste of toothpaste… coffee… or tea.

If there is no taste, imagine a familiar, pleasant one — for example, orange, lemon, or mint — and try to gently "feel" it in your mouth.

Closing

Take a long, slow breath out through your mouth. And then take a deep breath in.

Feel your body… your breathing… and the space around you.

You are here. In this moment.

Perhaps you would like to stay in this state for a little while — or do something kind and comforting for yourself — or slowly return to your day.