How to use 5-4-3-2-1 grounding
This method brings attention back to the present using your senses.
It is simple and can be used anywhere.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open the Anxiety ToolkitPractical steps
The steps
Name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste.
Go slowly and stay curious rather than judgemental.
Pair with breathing
Add a slow exhale to reduce physical tension.
Use a short timer if you prefer guided pacing.
Next steps
Suggested next stepsAnxiety & Stress Support
Return to the pillar hub and choose the next guide.
Panic: what to do first
Immediate steps to steady the body during a panic spike.
Breathing for anxiety
Simple breathing steps to reduce tension and worry.
Stress reset routine
A short routine for calming the body and mind.
Worry time technique
A structured way to reduce constant worry loops.
When to seek support (UK)
Cautious guidance on when to seek professional help.
Quick FAQs
Does this work during a panic spike?
It can help reduce intensity, but seek support if panic is frequent.
What if I cannot find smells or tastes?
Focus on the senses that are available to you.
How long does it take?
Often 1–3 minutes, depending on your pace.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.