5-4-3-2-1 Grounding

When anxiety is in the driver's seat, this sensory check-in pulls you back into the room.

1. 1Look around and name 5 things you can see.
2. 2Find 4 things you can physically touch — feel each one.
3. 3Listen for 3 sounds (close, mid-distance, far).
4. 4Notice 2 things you can smell, or 2 smells you remember.
5. 5Find 1 thing you can taste, even a sip of water.
6. 6Take one slow breath. Notice — where is your anxiety now?