Grounding techniques (5-4-3-2-1)

When anxiety, panic or distressing memories take over, grounding brings you back to the present and the safety of now. The 5-4-3-2-1 technique is one of the simplest and most effective.

How to do it

Slow down and, out loud or in your head, name:

• 5 things you can see - really look at each one
• 4 things you can feel - your feet on the floor, the chair, your clothes
• 3 things you can hear - near and far
• 2 things you can smell (or two smells you like)
• 1 thing you can taste (or one thing you're grateful for)

Then take one slow breath out.

Why it works

It shifts your attention from the racing thoughts in your head to your senses in the room. This calms the body's alarm and reminds your brain you are safe right now.

Tips

• Go slowly - there is no rush
• Use it anywhere: a taxi, a meeting, before sleep
• Practise it when calm so it is easy to use when stressed

When to seek more help

If you often need to ground because of panic, flashbacks or constant anxiety, a counsellor can help you at the root.