All exercises
7 stepsabout 5 min
5-4-3-2-1 senses
The classic grounding sequence: name five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. It gives an anxious mind something concrete to hold.
Best for: Racing thoughts, panic rising, feeling unreal or far away
Before you begin
Rating how you feel now — and again at the end — shows you whether this exercise helps. Optional, and only ever visible to you.
If grounding isn't touching how you feel, that is information, not failure. Our crisis support page and consultations are there for heavier days.