When anxiety rises, our attention narrows and the body braces as if under threat. Grounding gently brings you back to the present, signalling to your nervous system that you are safe right now.
The 5-4-3-2-1 practice
Wherever you are, slow your breathing and notice, one sense at a time:
- 5 things you can see — colours, shapes, light
- 4 things you can feel — your feet on the floor, the chair, the air
- 3 things you can hear — near and far
- 2 things you can smell — or two smells you like
- 1 thing you can taste — or one slow, deliberate breath
Making it a habit
Grounding works best when it's familiar. Try it once a day when you feel calm, so it's ready when you need it most. There is no right or wrong — go at your own pace, and be kind to yourself.
If anxiety is frequently overwhelming, you don't have to manage it alone. Our one-to-one wellbeing support can help you build a personalised toolkit.
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Work one-to-one with our team to put these tools into practice, at a pace that feels right for you.
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