What is the 5,4,3,2,1 Technique?
The 5,4,3,2,1 technique is a grounding exercise that helps you focus on your immediate surroundings using your five senses. This method shifts attention away from distressing thoughts or sensations, helping you reconnect with the present moment, getting the limbic system to turn off the “danger” signals. It requires no special equipment, can be used anywhere, and takes only a few minutes to practice. Remember to breathe deeply and slowly as you complete each step.
Here’s how it works:
- Five—Notice Five Things You Can See
Look around and identify five things you can see. Objects can be anything in your immediate environment—a chair, a picture on the wall, a cup, or the color of the carpet or tiles. Carefully observe each item, paying attention to its details, colors, shapes, textures, and design. Breathe deeply as you note the patterns, edges, colors. Visual focus helps ground the mind and distract from internal anxiety triggers.
It is useful to choose objects you do not usually notice. Examples can include 5 different hairstyles, license plate numbers, designs on the wall, handbags, etc. It can be helpful to look at something far away, like a jet in the sky, and then something close, like the patterns on your fingernails.
- Four—Find four Things You Can Touch
Find four items you can touch—the cool surface of a desk, a soft pillow, the texture of your clothes, your dog or cat, or a warm cup of tea. Describe the sensations, focusing on texture, temperature, and comfort. What part of your fingers or hand notices the sensations most? This step engages the sense of touch, anchoring you more deeply in the here and now.
Toolkit: I often suggest clients keep a small, comforting object with them—a small stone or unique object —to use specifically for this step. This “grounding object” can become a familiar source of reassurance during anxious moments.
- Three—Listen to Three Things
Close your eyes if possible (not while driving) and focus on three distinct sounds around you—the background sound of traffic, the ticking of a clock, people chatting in the hallway, the hum of a fan, or the rustling of leaves. Notice the volume, rhythm, and quality of each sound. Tuning into external sounds can pull your attention away from internal turmoil. Breathe deeply as you listen deeply to each sound, one at a time.
Toolkit: For some clients, certain sounds can trigger anxiety. It can be useful to have an app, on your phone with soothing nature sounds.
- Two—Identify Two Things You Can Smell
The fourth step is to identify two things you can smell. If you’re at home or in a familiar environment, it might be the scent of a candle, fresh laundry, or food cooking. If no immediate smells are present, you can use a favorite lotion, essential oil, or even a piece of fruit. If at the gym, notice the smell of the weight plate or oil from the machines. If at a grocery store, stop, close your eyes, and notice the smells where you are. See if you can identify specific fruit or goods by smell. Scent has a powerful connection to emotions and memory, making it a great grounding tool. With each smell, breathe deeply and notice what images arise.
Toolkit: If prone to panic or high anxiety, you can carry a vial of a comforting scent, such as lavender or citrus, for moments when you need to ground in a less familiar setting.
- One—Acknowledge One Thing You Can Taste
Finally, notice one thing you can taste. This might be the lingering flavor of a recent meal, a sip of water, or a mint. If there’s nothing readily available, simply notice the taste inside your mouth—neutral or otherwise. Engaging the sense of taste completes the sensory experience, helping to solidify the connection to the present moment.
Toolkit: You can add a small piece of candy, chewing gum, or a favorite drink to your emergency toolkit.
Practice: One of the keys to making use of this tool is to practice the 5,4,3,2,1 technique even when not experiencing panic or anxiety, so that it is easy to remember how to use it and it becomes part of your operational memory (muscle memory). For example, practice drinking a cup of green tea, noticing the taste in your mouth before you swallow, swallowing and noticing how long the taste lingers.
The 5,4,3,2,1 technique is a valuable tool for managing anxiety and panic. By guiding you to focus on your senses, it disrupts the mind’s stress cycle and brings you back into the present moment. This can help you regain a sense of control and calm.
Contact me for more tools to help with panic and anxiety.