The 5-4-3-2-1 grounding technique

What grounding is

Grounding is a way of gently bringing your attention back to where you are, right now, using your senses. The 5-4-3-2-1 technique is one of the best known. Many people use it when their mind is running ahead, when they feel overwhelmed, or when they simply want to feel more settled in the moment.

How to do it

Take a slow breath, then name, out loud or in your head:

1. Five things you can see. Look around and notice small details: a colour, a shadow, the shape of a cup.
2. Four things you can feel. Your feet on the floor, the fabric of your sleeve, the air on your skin.
3. Three things you can hear. Traffic, a fridge humming, your own breathing.
4. Two things you can smell. If nothing stands out, think of two smells you like.
5. One thing you can taste, or one kind thing you could say to yourself.

Go slowly. There are no wrong answers, and it's fine to lose count and start again.

Making it work for you

• Try it first when you're calm, so it feels familiar when you need it.
• Pair it with a few slow breaths before and after.
• If one sense is hard to use, swap it for another, such as something you can see.

Trying it with Mira

The Mira app walks you through 5-4-3-2-1 grounding one step at a time, in about three minutes. You'll find it in Exercises.

This guide is general wellbeing information, not medical advice. If you're struggling most days, or things feel unmanageable, please talk to your GP or contact a support service. In a crisis, call 112 or 999, or Samaritans on 116 123.