How to use it: 5-4-3-2-1 grounding: a step-by-step script for panic
5-4-3-2-1 grounding card
Keep this card in your bag or on your phone for moments when anxiety rises.
- Go slowly. Say each thing in your head or out loud.
- If you lose count, start again. That's fine.
5-4-3-2-1
- 5 things you can see — Notice their color and shape.
- 4 things you can feel — Feet on the floor, clothes on your skin, the chair behind you.
- 3 things you can hear — Near and far.
- 2 things you can smell — Or two smells you like.
- 1 thing you can taste — Or one slow sip of water.
Notes
What I noticed afterwards:
This page is general self-help information, not a diagnosis. It is not a substitute for professional care. Free worksheet from Etappi.