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Grounding technique to help with anxiety

When you're feeling anxious and overwhelmed, practising a grounding technique can help bring your thoughts back to the moment.

Below is a grounding technique to follow along with. As you take part, try to take in small details of the environment around you and notice details that your mind usually won't pick up, such as the feel of objects around you or sounds in the distance.

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

  • What are five things you can see?

    Look out for small details or things you might never have noticed before around you.

  • What are four things you can feel?

    Think about things such as the clothes you are wearing, the objects in front of you, the chair you are sat in.

  • What are three things you can hear?

    Pay attention to the things your mind has tuned out, such as a clock ticking, the wind blowing, the birds singing.

  • What are two things you can smell?

    Try to notice things around you, like air freshener, the smell of coffee or freshly cut grass.

  • What is one thing you can taste?

    Think about and savour any flavours you can taste.