5-4-3-2-1 Grounding Technique for Anxiety. This technique can help to being your focus back to the present moment. It’s a simple mindfulness tool that uses your five senses to help calm and relax you in times of anxiety or panic.
Before your start, take a slow deep breath in through your nose and out through your month. Now, start going through the five grounding steps.
5 - SEE Look around you and list five things you can see.
4 - TOUCH Acknowledge four things you can feel and touch.
3 - HEAR Listen for three distinct sounds in your environment.
2 - SMELL Notice two things you can smell.
1 - TASTE Identify one thing you can taste.