5-4-3-2-1 grounding

The 5-4-3-2-1 technique is used in cognitive behavioral therapy to interrupt anxiety spirals. By engaging the five senses one by one, it brings the brain back to the sensory present and disables the rumination loop.

How to practice

1
Look around you and mentally name 5 things you see. In detail: color, shape, texture.
2
Bring attention to sounds and identify 4 things you hear. Near and far.
3
Touch something around you and notice 3 things you feel physically. Textures, temperatures.
4
Identify 2 things you smell. If you only find one, that's fine too.
5
Notice 1 thing you taste. An aftertaste, the air, nothing — it all counts.
6
Take a deep breath. Notice how you feel now.