The 5-4-3-2-1 Grounding Tool

When anxiety or stress rise, bring yourself back to the present moment with this exercise:

Notice and name

• 5 things you see

• 4 things you feel

• 3 things you hear

• 2 things you smell

• 1 thing you can taste

  * Grounding works well to relieve intensity because it shifts attention from racing thoughts to concrete, sensory experiences—helping calm your nervous system.