Grounding Technique for Anxiety and Overwhelm: 5-4-3-2-1

A simple mindfulness practice to help you feel more present

When we’re overwhelmed, anxious, or spiralling mentally, our senses can help bring us back to the present. This simple 5-step technique is one I often share with clients:

Grounding through the senses:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This practice helps shift your focus from racing thoughts to your immediate environment. It can be done anywhere—on the bus, in a meeting, in bed at 3am. It’s not about fixing the problem. It’s about finding your feet in the moment.