Therapy Resource
Therapy Resource
Clinical resources · est. 2025

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Coping Skills

5-4-3-2-1 Grounding

This exercise uses your five senses to bring you back to the present moment, one prompt at a time. It's especially helpful for anxiety, panic, and dissociation.

One sense at a time

  1. 5things you can see
  2. 4things you can feel
  3. 3things you can hear
  4. 2things you can smell
  5. 1thing you can taste

How do you want to do it?

Go slowly and keep your eyes open. Take one slow breath before you start. If a sense brings up an upsetting memory, look around and say out loud where you are and what day it is. You can stop any time.

Nothing you type is saved or sent. It clears when you leave this page.

A practice and psychoeducation exercise, not a substitute for professional clinical care. If you are in crisis, contact 988 Suicide & Crisis Lifeline or call 911.