5-4-3-2-1 Grounding

Look around you. Notice 5 distinct objects — a wall, a plant, a coffee mug, light coming through a window. Check each one off as you notice it.

• Something I can see right now
• Another thing I can see
• A third visible thing
• A fourth visible thing
• A fifth visible thing

Tap each item when you've noticed it

Reach out and physically feel 4 textures or surfaces — your clothing, the chair, a desk, your own skin. Notice the temperature and texture of each.

• Something I can touch right now
• Another texture I can feel
• A third thing I can touch
• A fourth thing I can touch

Tap each item when you've touched it

Close your eyes for a moment and listen. Notice 3 sounds — traffic outside, your own breathing, a fan humming, someone's voice, birds.

• A sound I can hear right now
• Another sound I notice
• A third sound in the background

Tap each item when you've heard it

Take a slow breath in through your nose. Notice any smells — coffee, fresh air, soap, food, paper, your own clothes. Even subtle scents count.

• A scent I notice in the air
• Another smell (even very faint)

Tap each item when you've noticed the smell

Notice any taste in your mouth — a recent drink, mint, food, even just the neutral taste of your own saliva. Simply be aware of it.

• A taste I notice in my mouth

Tap when you've noticed the taste