12 Grounding Techniques for Anxiety, Panic and Dissociation
Fast, practical grounding techniques using your senses, body and mind, including 5-4-3-2-1, and how to build your own grounding plan.
Free tool
5-4-3-2-1 Grounding
A guided, step-by-step version of the 5-4-3-2-1 grounding technique for anxiety, panic and dissociation.
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How to use it
- Press Start and follow each prompt.
- Name things you notice, out loud or in the boxes.
- Take a slow breath between steps.
- Rate how present you feel at the end.
Why it helps
Engaging your senses pulls attention out of a feared future or painful past and back into the present, where you can cope.
Everything you type stays in your browser on this device. Nothing is sent to us. This tool is for education and self-reflection, not diagnosis or treatment. In crisis? Call or text 988.
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