5-4-3-2-1 grounding
When your head is spinning, this walks you gently back to right now through your senses. Tap each one as you notice it. No signup.
When your head is spinning, 5-4-3-2-1 gently pulls you back to the present using your senses: name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste. This tool walks you through each step.
It's a simple way to interrupt a spiral and land back in the room. Free, no signup, works on any phone.
Want the how and why behind it? Read the 5-4-3-2-1 guide →
Common questions
What is the 5-4-3-2-1 technique?
A grounding exercise that walks through your five senses — 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste — to bring you back to the present.
When should I use it?
In an anxious or overwhelming moment, when you feel disconnected or your thoughts are racing.
Does it help with panic?
Many people use it to interrupt a spiral and feel more present. It's a general wellbeing technique, not a substitute for professional care.
Is it free?
Yes — free, no signup, works in your browser.
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A gentle note
Grounding is a general wellbeing technique, not medical, therapeutic, or crisis care. If you're struggling or in danger, please reach out for real support: find a helpline →