5-4-3-2-1 Grounding by Solasta Counselling

The 5-4-3-2-1 grounding technique is one of the most widely used tools in anxiety and trauma therapy. It works by anchoring your attention to the present moment through your five senses — interrupting the anxiety cycle and helping your nervous system settle.

How it works:
- 5 things you can SEE
- 4 things you can TOUCH
- 3 things you can HEAR
- 2 things you can SMELL
- 1 thing you can TASTE

Click the extension icon, hit Begin, and work through each sense one at a time. Check off each item as you notice it. Takes about two minutes.

No account required. No data collected. Works entirely offline.

Created by Solasta Counselling — a Calgary psychology practice specialising in counselling and psychological assessments. solastacounselling.ca