This technique stops anxiety and panic attacks by anchoring you to the present moment using your 5 senses.
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Feel anxious or overwhelmed?
This 5-minute exercise will bring you back to the present moment and calm your nervous system.
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Step 1 of 5
5 things you can SEE
Look around slowly. Name 5 objects you can see right now. Take your time.
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Step 2 of 5
4 things you can TOUCH
Feel the textures around you. Name 4 things you can physically touch right now.
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Step 3 of 5
3 things you can HEAR
Listen carefully. Name 3 sounds you can hear, even soft background sounds.
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Step 4 of 5
2 things you can SMELL
Notice any scents nearby. Even fresh air or your own skin counts.
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Step 5 of 5
1 thing you can TASTE
Notice any taste in your mouth right now, however subtle.
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Well done!
You have just completed a grounding exercise. Your nervous system is returning to calm. How do you feel?