Being In The Moment: The 5-4-3-2-1 Grounding Technique

The first grounding exercise in this series is the 5-4-3-2-1 technique. This one works by engaging all 5 senses to create awareness of the present moment and the physical space you're sitting in. You name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 thing you can taste. 

This is helpful in situations where you feel distressed because you are having anxious thoughts about the past, the future, or something far away. It gives your brain a structured task to notice your surroundings and signal safety to your nervous system.  It reminds you that you are somewhere safe, and the thing you are worried about is not in the room with you. This is most effective when you do it in a safe environment and away from the thing that is stressing you out. It works best if you also practice it when you are calm, so that you have positive associations with it and can easily access it when distressed. 

Read along and do this with me. It’s okay if you cannot name the suggested number, name too many, or if one of the things you notice is an absence of something such as  “darkness,” “silence,” or “nothing.” The goal is simply to notice, not perform it perfectly.

5 Things You Can See

Look around you. Notice and name 5 things you can see . From the desk at my office I can see my computer screen, my stapler, my cup of pens, my hands, the wall, and the floor. What do you see right now? Try to name 5, it’s okay if you can’t.

4 Things You Can Feel

Next, notice what you can touch from where you’re seated or standing.. At my desk I can feel the foam surface of the mouse pad, the ceramic on my coffee mug, the smooth upholstery of my chair, and the plastic of the keys on my keyboard. What’s around you that you can touch? Maybe a nearby object or the surface you’re sitting on. What does it feel like when you touch it? Try to touch 4 different things, noticing how each one feels against your skin.

3 Things You Can Hear

Then you name 3 things you can hear. Right now I hear traffic on the road outside, the white noise machine in the hall, and the clicking of keys as I type. What can you hear? Are the sounds pleasant or unpleasant? It’s okay if you hear a sound but can’t be sure what it is, and it’s also okay to name silence as a sound, or manufacture your own sounds by humming or tapping on something. 

2 Things You Can Smell

Now name 2 things you can smell. This one might be a bit more difficult. I have lotion and hot chocolate at my desk, both of which are pretty easy to pick up and smell. I have also seen people in situations open up a book or their purse to smell. Can you smell anything already in the air? Is there anything nearby you can pick up to smell? Once again, it’s okay to name more or less than 2, or to name “nothing” as a smell.

1 Thing You Can Taste

The final step is to name one thing you can taste. This is easiest if you have something nearby you are already eating or drinking, but anything you can safely taste works, and noticing what the inside of your mouth tastes like is fine. Once I had someone tell me they could taste “teeth” in response to this step. And nothing is also okay. 

The Takeaway

There are no wrong answers, and it's okay to name more or less than the prescribed number for each step. The goal is to really notice what’s around you in a focused way, and to signal safety to your brain and nervous system.  Once is usually effective, but some people like to repeat the exercise. If you do,try to think of new answers to each category.