Exercise: 5-4-3-2-1 Grounding

Just a very short post introducing a method you can use at moments of triggered trauma.

Purpose:When trauma is triggered, your mind may feel stuck in the past or overwhelmed by fear. This quick exercise anchors you in the present moment by engaging your senses.

Use this whenever you feel triggered, dissociated, or anxious.

A quick reference image can be downloaded, for your phone.

5-4-3-2-1 Grounding Steps

🔹 5 – Look around and name five things you can see.(E.g., a chair, a light, your hands, the sky, a book.)

🔹 4 – Name four things you can touch.(E.g., the fabric of your clothing, the ground under your feet, a pen, a soft blanket.)

🔹 3 – Name three things you can hear.(E.g., birds outside, your own breathing, distant voices, music.)

🔹 2 – Name two things you can smell.(E.g., coffee, soap, fresh air, or if nothing is noticeable, recall a favourite scent.)

🔹 1 – Name one thing you can taste.(E.g., a sip of water, gum, the taste of your own mouth.)

Final Step:

Take a slow deep breath. Feel your feet on the ground. You are here. You are safe. You are in control.

Quick Tip: Repeat as many times as needed until you feel calmer.