When anxiety, flashbacks, or moments of disconnection show up, it can feel like your thoughts are pulling you far away from the present — or like the world around you has become hard to feel. In those times, Five Senses Grounding is a gentle way to bring yourself back. Sometimes called the “5-4-3-2-1 technique,” it’s a simple practice that uses your senses to help steady you. The idea is to shift your focus from what’s happening inside your mind to what’s around you — the things you can see, touch, hear, smell, and taste. This shift can interrupt distress and remind your body that you’re safe in the here and now.

You don’t need anything special to do this. It’s quiet, portable, and doesn’t require anyone else to know what you’re doing. Whether you’re sitting at your desk, riding the bus, or standing outside, you can ground yourself with just a few moments of attention. It’s often used in DBT as a distress tolerance skill, especially when emotions feel too big or when your thoughts are hard to control — but anyone can use it.

Here’s how it works:

• 5 things you can see – Look around and name five things, big or small (a shadow on the floor, a speck of dust, the shape of your hands).
• 4 things you can feel – Notice four physical sensations (your feet on the ground, the fabric of your clothes, the air on your skin).
• 3 things you can hear – Listen closely for three sounds (a distant car, birds outside, your own breath).
• 2 things you can smell – Gently notice two scents (soap on your hands, fresh air, or your shirt collar).
• 1 thing you can taste – Bring attention to your mouth (maybe a hint of toothpaste, coffee, or just the taste of nothing).

You can go slowly or quickly — whatever pace feels manageable. The point isn’t to do it perfectly, but to gently bring yourself back to what’s real and right in front of you.

People often describe this practice as a way of “coming back into their body” or “landing” when everything feels too much. It’s especially helpful if you’re feeling foggy, disconnected, or emotionally flooded. Some even use a simpler version with children, like naming one thing for each sense. And it’s not just for crisis moments — it can also be a way to slow down during a regular day, like noticing the way your coffee smells or how the sunlight hits the table.

Similar ideas appear across cultures and practices — from mindfulness reminders like “be where your feet are” to everyday sayings like “stop and smell the roses.” However you approach it, Five Senses Grounding is a gentle, accessible tool to help you reconnect — not just with your surroundings, but with yourself.

Five Senses Grounding (5-4-3-2-1)

• Start with a Breath: If you’re feeling anxious, spaced out, or overwhelmed, pause where you are and take a slow, deep breath. You might say to yourself, “Okay, let’s look for 5 things I can see…” to gently guide your focus. You don’t have to get it perfect — just starting is what matters.
• 5 Things You Can See: Look around and name five things you can see. They can be simple or familiar: “A lamp, a coffee mug, the window, a shadow, my shoes.” Try to notice small details — patterns, colors, textures. If the space is familiar, challenge yourself to find something you usually overlook. Let your eyes settle on each item for a moment before moving on.
• 4 Things You Can Feel: Next, shift to your sense of touch. What are four things you can feel? Maybe the texture of your clothes, the ground beneath your feet, the air on your skin, or an object in your hand. You might move a little to notice new sensations, like rubbing your fingers together or touching a nearby surface. Describing the feeling in your mind — rough, warm, cool — can help anchor you further.
• 3 Things You Can Hear: Now, listen for three distinct sounds. If it’s quiet, that might be your own breath, a faint hum, or a distant noise. In busier spaces, pick out separate sounds: voices, music, wind, footsteps. Focusing on external noise gently pulls your attention out of internal chatter.
• 2 Things You Can Smell: Take a slow breath through your nose and notice two scents. It might be soap on your hands, the air from outside, or a familiar room smell. If nothing stands out, that’s okay — you can find a scent by sniffing a nearby item like a cup, clothing, or lotion. Scents are powerful and can help reconnect you to the moment.
• 1 Thing You Can Taste: Finally, bring attention to your sense of taste. You might notice toothpaste, coffee, or just the natural taste in your mouth. If you have a drink or snack nearby, you can take a small sip or bite and focus on the flavor. This final step helps complete the loop of sensory grounding.
• Adjust and Repeat if Needed: Once you’ve gone through each sense, check in with yourself. You might feel a bit more settled. If not, that’s okay — you can repeat the process, do fewer steps, or focus more on a single sense. Some people add a grounding phrase at the end, like: “I’m safe. I’m here. Today is [date].” Let the process work for you — even small shifts can bring relief.

Example Scenario

Jordan is sitting in their car after a tense phone call with a family member. Their heart is racing, and their thoughts are spiraling — “I can’t handle this,” “Everything’s going to fall apart.” Noticing the anxiety growing, Jordan decides to try a grounding exercise their therapist taught them: the Five Senses technique.

They start by focusing on their breath for a moment, then begin the practice:

• 5 things they can see: the steering wheel, a tree swaying outside, a coffee cup, the blue sky, and their shoes.
• 4 things they can feel: the cool seat beneath them, their hands gripping the keys, the texture of their jeans, and their warm breath on their lips.
• 3 things they can hear: birds chirping, a distant car engine, and the soft hum of the air conditioner.
• 2 things they can smell: the scent of their shampoo and a hint of coffee.
• 1 thing they can taste: they notice the lingering flavor of peppermint gum.

By the end, Jordan feels noticeably calmer. Their breathing has slowed, their thoughts feel less overwhelming, and they’re back in the present moment. Instead of panicking, they now feel grounded enough to move through their day with more clarity and control.

Resources

Podcast: “Exercise Four: 54321 – Grounding Technique for Anxiety” by Mindfulness Exercises (2021). A brief guided practice that walks you through the 5-4-3-2-1 grounding method to calm anxiety and reconnect with the present.

Video: “The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety” by Therapy in a Nutshell (2019). A clear and concise walkthrough of the 5-4-3-2-1 grounding technique, helping viewers anchor themselves in the present moment.

Article: “Feeling Anxious? Try the 5-4-3-2-1 Technique” by Verywell Mind (2024). This article outlines the method and why it works, plus variations for special situations (like grounding in a public space discreetly).

Mobile App: “Rootd” – An anxiety app that includes a guided 5-4-3-2-1 grounding exercise in its panic attack emergency toolkit (with prompts for each sense).