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A simple but powerful technique to manage anxiety and panic attacks by using your five senses. Ground yourself in the present moment and find immediate relief from overwhelming emotions.
The 5-4-3-2-1 grounding technique is a well-established sensory grounding method used in trauma-informed care, reviewed by Dr. Emily Rodriguez, LCSW, Licensed Clinical Social Worker with expertise in anxiety and trauma recovery. This approach follows guidelines from the International Society for Traumatic Stress Studies (ISTSS).
Find a comfortable position and give yourself 5 minutes to complete this grounding exercise.
The 5-4-3-2-1 grounding technique is a mindfulness exercise that helps you reconnect with the present moment by engaging all five senses. It's particularly effective for managing anxiety, panic attacks, and overwhelming emotions.
When you're feeling anxious or stressed, your mind often gets stuck in worried thoughts about the future or past. This technique brings your attention back to your immediate surroundings, helping break the cycle of anxious thinking.
Use when you feel a panic attack starting
When thoughts feel racing or chaotic
During sudden anxiety or stress
When you can't concentrate
When stuck in negative thought loops
To calm racing thoughts at night
Practice when you're calm so it becomes second nature during stress.
Instead of "chair," notice "the blue office chair with wheels."
Don't force breathing - let it happen naturally while you observe.
Keep a list of your grounding observations for future reference.
If you're experiencing severe anxiety or having thoughts of self-harm, please reach out for help immediately.
View Crisis Support Resources →Medical Disclaimer: This app is not a substitute for professional medical advice. Always consult qualified mental health professionals for proper diagnosis and treatment. In emergencies, contact 911 or 988 Crisis Lifeline.