Grounding Technique: 5-4-3-2-1

Written by Evan Vukets, RCC, Registered Clinical Counsellor in Abbotsford, BC. I support men in Abbotsford, the Fraser Valley, and online across BC. Learn more about me.

First published Mar 6th, 2023. Last updated September 19th, 2025.

Anxiety can take over fast. Your heart races, your mind spins, and it feels impossible to focus. In moments like this, you need a simple tool to bring yourself back to the present.

That’s where the 5-4-3-2-1 grounding technique comes in.

It’s quick, practical, and can be used almost anywhere, when you’re lying awake at night, sitting in a meeting, or in the middle of a panic attack.

Why Grounding Works

When stress hits, your body often goes into fight, flight, or freeze mode (you can read more about that here). Your nervous system is on high alert, even if you aren’t in real danger.

Grounding techniques work because they shift your attention away from racing thoughts and back into the here and now.

Focusing on your senses calms your body and mind.

The 5-4-3-2-1 Technique

Let's run through the technique together, here’s how it works:

5 – See Look around and name five things you can see.

Example: a coffee table, a lamp, a plant, a book, and a window.

4 – Touch Notice four things you can feel.

Example: your chair supporting you, the floor under your feet, the texture of your shirt, the warmth of a cup in your hand.

3 – Hear Listen for three sounds.

Example: traffic outside, a clock ticking, and your own breathing.

2 – Smell Notice two things you can smell. If you cannot smell anything, think of two scents you enjoy.

Example: coffee, fresh flowers.

1 – Taste Notice one thing you can taste. If you can’t taste anything, imagine a flavour you enjoy.

Example: the taste of coffee or your favourite meal.

Why It Helps

This simple practice interrupts the stress spiral. It does that because in redirecting our thoughts to our senses it can:

• Slow racing thoughts by giving your mind something else to focus on.

• Calms your body by pulling you out of “danger mode.”

• Creates space so you can respond, not just react.

Grounding brings you back into the present, where you have the most control.

Practice Makes It Easier

Like any skill, the more you practice, the easier it becomes to use when you need it most.

Try it when you are calm first. Then, when anxiety shows up, your body already knows the steps.

If you don’t feel relief after one round, go through the senses again. Many people find it helpful to repeat the cycle two or three times.

Variations of the Technique

Some people prefer shorter versions, especially if they are in public or feel too overwhelmed to get through all five senses. It can be also helpful if you have not yet had time to practice the full form.

One variation is the 3-3-3 method:

• See: name three things you can see.

• Touch: notice three things you can feel.

• Hear: listen for three sounds.

Continue until you feel more grounded.

What matters most is not the numbers, but the practice of slowing down and noticing.

When to Use 5-4-3-2-1

This grounding technique is flexible. A few examples of how clients have found it useful are:

• At night if your thoughts are keeping you awake.

• During a panic attack when your body feels out of control.

• In stressful conversations to keep yourself calm.

• While working to refocus your attention.

It is an accessible tool you can carry with you anywhere!

When You Might Need More Support

Grounding can be powerful, but it may not be enough on its own if anxiety keeps showing up in your daily life.

If you find yourself feeling stuck, overwhelmed, or unable to cope even with tools like this, counselling can help. Together we can:

• Explore what triggers your anxiety

• Learn more tools for calming your body (like square breathing)

• Practice new ways of thinking and responding

• Build strategies to feel more in control of your life

  
  

Final Thoughts

The 5-4-3-2-1 technique is a simple, practical way to pull yourself back into the present.

It helps you slow down, calm your body, and reconnect with your surroundings.

If you’ve been struggling with anxiety or stress and want to learn more tools like this, I invite read the blog post on understanding anxiety, book a session or set up a free consultation. Whether you’re in Abbotsford, the Fraser Valley, or anywhere online in BC, counselling can give you the support you need to face anxiety with more confidence.