Last Updated on December 7, 2024 by Olivia K.
54321 grounding technique is easy to remember, fast to apply and suitable for kids. Mental health professionals recommend using it as a distraction, a way for your mind and body to calm down, stop spiraling.
Table of Contents
Feel free to screenshot or copy the image for your everyday use or to share with friends and loved ones. The infographics are helpful to pull up quickly and recall the steps.
And a smaller and shorter one:
What is the 5, 4, 3, 2, 1 Grounding Technique?
This grounding technique is also called a coping skill, grounding method or exercise and its purpose is to isolate your senses and observe things using those senses. This technique helps to anchor yourself in the present and distract you from spiraling. This method will help you to acknowledge the present moment, instead of thinking about past regrets or future fears. Body and 5 senses help to reconnect to the present.
How to use the 5 4 3 2 1 Grounding Technique?
Note. Please do not rush through the exercise.
Hint. It is useful to name the things out loud when possible.
Important. Try and learn the steps by heart on a normal day. When a person feels anxious, it is difficult to recall techniques and exercises if you do not know them well by heart.
Follow these steps one by one to complete the technique
0. Focus on your breathing, take a deep breath first
- Find 5 things you can see
- Find 4 things you can touch
- Find 3 things you can hear
- Find 2 things you can smell
- Find 1 thing you can taste
Explanation of the 54321 grounding exercise
Useful to know. We can also use words such as acknowledge and focus to use your senses. For example, ACKNOWLEDGE 2 things you can smell, or FOCUS on 5 things you can see. Whichever way is easier for you. In my own experience, I like to use the word “find” because it makes me look for those things. While it is easy to see 5 things with your eyes, it is not easy to focus on smells in a bedroom. So, instead of giving up, try and think about what you could find.
5 things you can SEE.
You can start with something easy to catch with your eye, like a wall, a table, a chair, a bed, a door. It is normal to be frustrated with finding something to name when you are in panic, anxious and spiraling. But the more you do this exercise, the more you can turn it into fun. Find something of the same color, or small and so on.
4 things you can TOUCH or FEEL.
Something that you can reach with your hand or something that is touching your body. For example, a pen, a ring, a necklace, a pillow. Or, warmth of your cat near you, cold air from a/c, cozy blanket, ice. Think not only about the item itself, but also about its temperature or texture. For example, cold or hot, light or heavy, soft or hard. Same as with the first step, you can start it easy and continue with more fun ways of finding the 4 things you can touch.
3 things you can HEAR.
Finding 3 things that you can hear can be easy during the day – traffic, neighbors, tv. At night it can be more complicated, so try and focus on sounds that can be unnoticed during the day. Like crickets or frogs outside, wind or rain, dog breathing, ticking clock.
2 things you can SMELL.
Finding smells can be easy if you feel anxious outside or in the kitchen. If you are in your bedroom, it can be the smell of clean bedsheets or pajamas, scented candles or even your breath. If you can not find any smells surrounding you, it is recommended to think and name your favorite smells.
1 thing you can TASTE.
Wherever you are, try and find something to taste. Food, toothpaste, or even water by your bedside will work. Maybe you just had dinner and still feel the taste of food in your mouth?
If you are a beginner and the 54321 grounding technique is difficult for you, save this free worksheet example to your computer and print it out. Practice the technique by writing down into the squares the things that you are able to see, touch, hear, smell and taste.
54321 Grounding exercise worksheet example
54321 Grounding Technique PDF printable version
Printable PDF example for 54321 grounding technique
You can use graphics on this page for your personal use as a poster or handout too.
Link to the 54321 grounding technique video:
University of Rochester Medical Center
Frequently Asked Questions
When 54321 Coping Technique can be used?
It is useful when spiraling, feeling anxious or having anxious thoughts, stressed, panicking, feeling overwhelmed, overstimulated, losing focus, experiencing flashbacks, after a trauma, and other uncomfortable symptoms. Physical symptoms can be racing heart, palms sweating, cheeks flushing, when it seems like the world is spinning.
Advantage of this coping skill is that it is easy, can be used anywhere, fast, can be used for any age including children and you can help others by asking them to NAME out loud the 5 things to see, 4 things to touch, 3 things to hear, 2 things to smell and 1 thing to taste.
How long should the 54321 grounding method last?
There is no limit on how slow or how fast you should find the required things. It can take not more than 5 minutes for some people. But for some people it can take more than 30 minutes. And it is normal. Remember to save the pictures above on your phone, this way you can remember the sequence faster.
Can I use this technique why waiting for my therapy appointment?
Yes, absolutely. Sometimes it seems like days do not pass until your next meeting with the counselor. Anxiety symptoms increase and you fear they can get worse. 54321 grounding exercise can be used every day while waiting for your therapy aid.
Attention! If you think that you or someone you know is at risk, contact 911 or your local emergency services, doctor or therapist immediately.
References:
Smith, Sara. “5-4-3-2-1 Coping Technique for Anxiety.” University of Rochester Medical Center, 10 Apr. 2018, www.urmc.rochester.edu/behavioral-health-partners/bhp-blog/april-2018/5-4-3-2-1-coping-technique-for-anxiety.aspx.
Medical Reviewer