5-4-3-2-1 Grounding Walkthrough

Free tool · Calm

5-4-3-2-1 Grounding Walkthrough

A simple exercise for when your thoughts are racing or you feel panicky. It uses your five senses to bring you back to the present. It takes about three minutes.

Go at your own pace. There is no timer, and nothing here is saved.

How it works

Grounding gives your attention something concrete to do. When it moves out of worry and into the room around you, your alarm system gets the message that you’re safe, and your breathing and heart rate can settle. It works best when practiced before you need it, so try it once while you’re calm.

5 seeLook around slowly. Name five things you can see, such as a lamp, a crack in the ceiling, your hands.

4 feelNotice four things you can touch or feel: your feet on the floor, the chair, the fabric of your shirt.

3 hearPause and listen for three sounds, near or far.

2 smellFind two scents. If you can’t smell anything, think of two smells you like.

1 tasteNotice one taste, or name a favorite food.

Prefer to breathe? Our anxiety and panic body map explains what is happening in your body and what else helps.

Education only. This tool gives general information. It isn’t medical advice, a diagnosis, or a substitute for care from your own provider. Nothing you enter is sent anywhere or saved; it all stays in your browser.

If you are in crisis or thinking about hurting yourself, call or text 988 (Suicide & Crisis Lifeline, 24/7). If you are in immediate danger, call 911.

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Want to talk it through with a provider?

Keystone Psychiatry offers outpatient psychiatric care in Luzerne, PA.

Schedule an appointment Call 570-818-2853