← Calm exercises
5-4-3-2-1 grounding
Bring yourself back to the room using your five senses. Good for panic and spiralling thoughts.
Step 1 of 5
5
things you can see
Look around. Name 5 things you can see. Small details count: a crack, a colour, a shadow.
Why it works
Grounding moves attention from anxious thoughts to what your senses notice right now. Therapists teach it for panic and flashbacks.
More calm exercises