How to Use the 5-4-3-2-1 Method and its Benefits

Written By Jenna Hogg

Feeling overwhelmed is something that happens to everyone. It can feel like things are spiraling out of control and you have no way to gather your thoughts or calm down. That’s where the 5-4-3-2-1 method comes in. This practice can help you gather your thoughts and ground yourself in the present.

It works by asking you to identify:

  • 5 things you see around you; a spot on the ceiling, a cup, a table, etc.

  • 4 things around you you can touch; your hair, a pillow, a blanket.

  • 3 things you can hear; a car horn, the hum of the refrigerator.

  • 2 things you can smell; maybe that’s coffee, or saw dust, or even some sort of food.

  • 1 thing you can taste; maybe you can still taste your coffee from this morning, or a pastry you recently had.

Overall, the 5-4-3-2-1 grounding method offers real results when dealing with anxiety or overwhelm. It can lessen feelings of stress, it brings you back to the present and it reminds your brain to slow down, creating a brief pause in the panic.

Jenna Hogg
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