The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety

The 5-4-3-2-1 Method is a grounding exercise  that can help you stay in the moment and avoid negative thinking and worry. You can  do this exercise anywhere. .

. at home, at school, in the car, or  even in the middle of a crowd. You can do it sitting, standing, or laying down.

Counting down from five, use your senses to list things around you. Make an effort  to notice details about these things. This is how to do it.

Start by breathing deeply  in through your nose and out through your mouth. Then slowly look at your surroundings. Find five things that you can see around you.

. .  maybe you see a colorful poster on the wall, the spider web on the bookshelf, the lamp  on the nightstand with the red shade, the cat sleeping peacefully on the chair, the  cactus on the dresser that has finally bloomed.

Then list four things that you can touch. . .

the warm mug in your hands,  the soft comforter on the bed, the denim of your jeans, the scratchy carpet under your feet. Next listen for three things you can  hear. .

. maybe the ticking of a clock, the quiet hum of your computer, the sound of traffic from outside. Now try to find two things that you can smell.

. . the tea in your mug, the  clean scent of your clothes.

Finally, list one emotion that you feel. This is a way to ground yourself so you can feel present in the moment and in  control of your surroundings. Now you try.

Use this method when you feel overwhelmed to  bring yourself back to the present moment.