A free grounding tool from Solasta Counselling

5·4·3·2·1

Return to this moment.

When anxiety pulls you from the present, your senses can bring you back. This exercise takes about two minutes.

5 things you see

4 you can touch

3 you hear

2 you smell

1 you taste

Free · No account needed · Works offline

About this technique

Why 5-4-3-2-1 works

The 5-4-3-2-1 grounding technique is widely used in anxiety and trauma therapy. By deliberately engaging each of your five senses in sequence, it interrupts the anxiety cycle and redirects your nervous system's attention to the safety of the present moment.

It can be used anywhere, anytime. No equipment, no experience required. If you find yourself needing tools like this regularly, talking to a therapist can help you understand what's underneath.

Learn about anxiety therapy at Solasta →

Step 1 of 5

5

SEE

🌿

You're grounded.

You've moved your attention through all five senses. Take a slow breath and notice how your body feels right now.

Learn about anxiety therapy

About Solasta

We help people find their way to themselves

Solasta Counselling is a Calgary psychology practice offering counselling and psychological assessments for adults, teens, and children — in person in NW Calgary and virtually across Alberta.

Visit solastacounselling.ca →