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5 Grounding Techniques to Help You Manage Daily Anxiety
Take our quiz to see therapists who are a good match for you.
5-4-3-2-1 Technique
What are 5 things that you can see? Look for small details such as patterns on the walls, ceilings, floors or other items around you. Maybe you notice how the light reflects off a surface, or an object that you may not have noticed before
What are 4 things you can feel? Notice the sensation of clothing against your body, the sun or wind on your skin, or even the feeling of your body against the chair you are sitting in. Pick up objects and examine how the weight feels, the texture of the object and any other physical qualities about that object.
What are 3 things you can hear? Pay close attention to the sounds that your mind may have tuned out, such as a ticking clock, distant traffic sounds, or even how the trees make noise as they blow in the wind.
What are 2 things you can smell? Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around to find something that has a scent such as a flower or an unlit candle.
What is 1 thing you can taste? Carry gum, candy or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavor and texture of the snack of choice.
- Movies
- Cars
- Animals
- Fruits and Vegetables
- Books
- Cities