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somatic

Grounding 5-4-3-2-1: When Panic Spikes, Come Back to Now

Come back to now when panic spikes

TL;DR: Name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste to redirect attention when anxiety surges.

How to use this page

If you came here because you need a fast shift, you do not need to read everything. Treat the technique like an experiment: try one round, notice what changes, then get back to your day.

  • Start with the 15-second answer.
  • Then do the step-by-step (even just the first 2 steps).
  • Scan the mistakes section: small tweaks often make the biggest difference.

The 15-second answer

  • Look around and name five things you see.
  • Name four things you can feel (clothing, chair, feet).
  • Name three sounds.
  • Name two smells.
  • Name one taste (or sip water and notice).

Why it works

Anxiety narrows attention around what-ifs. Cycling through sight, touch, hearing, smell, and taste widens your frame with real-time sensory facts your body can verify.

Step-by-step

1-3 min
  1. 1 Plant your feet and notice pressure through your heels and toes.
  2. 2 Run the 5-4-3-2-1 sensory sweep, speaking softly or in your head.
  3. 3 Finish with one slower inhale and a longer exhale.
  4. 4 Repeat with different sensations if anxiety lingers.

Evidence (short, cited)

Mistakes to avoid

  • ⚠️ Rushing the list to finish instead of feeling each cue.
  • ⚠️ Staying in your head - actually touch textures and notice temperature.
  • ⚠️ Using the same items each round; variety keeps attention engaged.

FAQs

What if I cannot smell or taste anything? ▼

Swap those steps for two extra touch sensations and one extra sound. The goal is variety, not perfection.

Will people notice that I am doing it? ▼

You can run the exercise silently with a neutral gaze, so it is easy to use discreetly in public.

Can it ever make anxiety worse? ▼

Rarely. If the full sweep feels overwhelming, start with one sensation per sense (1-1-1) and expand as you feel steadier.

If you want to go deeper

Sometimes the move is not “more of the same”. It is pairing this with a technique that supplies the missing piece: energy, attention, or tension release.

visualization

Visualization (Guided Imagery): Visit Calm, Bring It Back

Pick a safe scene. Name three sights, three sounds, and three touches there. Add a cue phrase and stay for three to nine minutes.

Open the walkthrough →

meditation

Loving-Kindness (Metta): Warm Phrases, Softer Edges

Say phrases like "May I be safe, may I be well." Then extend to others for three to nine minutes.

Open the walkthrough →