Grounding with Your Senses (5–4–3–2–1)
October 28, 2025 · By Over The Rockies Counseling, PLLC
A one-minute reset that brings you back to the present using sight, touch, sound, smell, and taste.
When anxiety spikes or you feel detached, try this simple grounding:
- notice 5 things you can see,
- 4 you can touch,
- 3 you can hear,
- 2 you can smell, and
- 1 you can taste.
Breathe slowly between each step. This exercise helps your nervous system shift from high alert to steadier awareness. It’s quick, portable, and works for teens, adults, and veterans—anytime you need to reconnect with the moment.
#grounding
#5-4-3-2-1
#anxiety
#panic
#mindfulness
#coping skills
#self-regulation
#nervous system
#trauma-informed
#resilience
#teen mental health
#veterans
#stress
#present moment
#counseling
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