5-4-3-2-1 grounding
Come back to the present with your five senses
When anxiety or panic rises, the mind gets stuck on “what if”. This exercise uses your senses to bring you back to here and now.
How anxious do you feel right now? (0–10)
Why it works
Paying attention to your senses pulls the brain out of the worry loop and signals safety to your nervous system. It's used in CBT and DBT for panic and flashbacks.
When to use it
- At the start of a panic attack
- Racing thoughts before sleep
- After upsetting news or a reminder
- Feeling detached from your body or surroundings
Tips
- Go slowly — there's no rush.
- Describe details: colour, texture, temperature.
- If you can't smell anything, recall a favourite scent.
If you are in immediate danger, call your local emergency number or a crisis line.