5-4-3-2-1

5-4-3-2-1 Grounding Technique:

1. 5 things you can see – Look around and name 5 things you can see (e.g., a tree, a table, a book, a lamp, a cup).

2. 4 things you can touch – Touch 4 things nearby and notice how they feel (e.g., the edge of the table, your shirt, your phone).

3. 3 things you can hear – Listen carefully and name 3 different sounds you can hear (e.g., birds chirping, cars passing, people talking).

4. 2 things you can smell or feel – Focus on 2 sensations on your skin or smells around you (e.g., the wind on your face, the feeling of your shoes).

5. 1 thing you can taste – Notice one thing you can taste or imagine a taste (e.g., chewing gum, a sip of water, or just the taste in your mouth).