A short reset to move from Anxious to Present.

Duration: 2-5 min • Modality: Meditation • Mood: Grounded

How to practice

  1. Name five things you can see around you.
  2. Name four things you can feel.
  3. Name three things you can hear.
  4. Name two things you can smell.
  5. Name one thing you can taste or are grateful for.

Why this works

The 5-4-3-2-1 technique engages multiple senses to anchor attention in the present moment, reducing anxiety by redirecting focus away from anxious thoughts.

Inspiration

A popular grounding technique used in anxiety management and trauma therapy.

Helpful tools

Present environment

Learn more

FAQ

What if I can't find something for each category, especially smell or taste?

It's okay if you can't identify something for every category. The goal is to engage your senses, so if you can't smell anything, you can imagine a smell or focus more on the other senses. For taste, you can state something you are grateful for, which also helps shift focus.

How often should I use this technique?

You can use the 5-4-3-2-1 technique whenever you feel anxious or overwhelmed and need a quick reset. It's a great tool for immediate relief, but you can also practice it regularly (e.g., once a day) to build your grounding skills.