5-4-3-2-1
Name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
Grounding helps bring attention back to the present when emotions feel intense, thoughts race, or the body feels disconnected.
Name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
Press both feet down gently. Notice the pressure, temperature, and support underneath you.
Breathe in gently, then exhale slowly. Repeat a few times without forcing the breath.
Use longer exhales, cold water, and simple present-tense statements.
Use texture, movement, music, light, or safe sensory input.
Step away if possible, unclench your jaw and hands, and name what boundary or need is being activated.
Grounding can support regulation, but it is not a substitute for crisis care, therapy, or medical support when those are needed.