The 54321 Grounding Technique

The 54321 grounding technique is a simple technique using your five senses. It works by bringing you back to the present moment and focusing on your surroundings.

5 – Look around for 5 things you can see

4 – Feel around for 4 things you can touch

3 – Pay attention to 3 things you can hear

2 – Be aware of 2 things you can smell

1 – Notice 1 thing you can taste

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Grounding Techniques

Techniques to help reconnect with the present moment and reduce symptoms of panic, flashbacks, negative thoughts and distressing emotions.

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