Grounding with Counting: The 5-4-3-2-1 Skill

Anxiety, stress, and other overwhelming feelings can make it difficult to remain grounded in the present moment. These thoughts can make it difficult to focus on what’s going on around you and to be immersed in the present. In these times, the 5-4-3-2-1 grounding technique can help calm our nerves and return us to the present environment.

Here's how to do the 5-4-3-2-1 grounding technique:

• Take a few deep breaths.

• Name 5 things you can see around you.

• Name 4 things you can touch around you. Reach out and touch these objects.

• Name 3 things you can hear.

• Name 2 things you can smell.

• Name 1 thing you can taste. Drink some water or eat some food and name the flavor.

If possible, find a comfortable place to sit or stand before trying this technique! Take a few deep breaths to self-regulate, and be patient with yourself. For example, it might be hard to name three things you can hear, but you can even consider the sound of your own breathing, your heart pumping, or the clock ticking.

As you practice this technique, notice how it affects your stress and anxiety. Consider if it calms your body and mind, and if it helps ground you in your present moment. You can practice this technique at any time and at any place – your room, on the bus, at a concert, or more!