The 5-4-3-2-1 grounding exercise, step by step

A short exercise that moves your attention to what you can see, touch and hear right now.

What it is

The 5-4-3-2-1 exercise is a way to bring your attention back to your surroundings when your thoughts are racing. It takes about two minutes, needs nothing but your senses, and can be done anywhere.

How to try it

• Name five things you can see. Look around slowly.
• Name four things you can touch, and touch them: the chair, your sleeve, the table.
• Name three things you can hear, near and far.
• Name two things you can smell, or two scents you like.
• Name one thing you can taste, or take one slow sip of water.

What to expect

Some people find it steadying, and others find it does little. Both are fine. It is a skill to practice, not a treatment. If you use it all the time just to get through the day, that is worth talking about with a clinician.

When to ask for more support

If worry or distress is getting in the way of work, sleep or relationships, you can reach out to us or to your own doctor. If you are thinking about harming yourself, call or text 988, any time. In an emergency, call 911.