5-4-3-2-1 Grounding
Configure a sensory grounding exercise and generate a link for your client.
Grounding
Based on the 5-4-3-2-1 sensory grounding technique used in CBT and DBT distress tolerance. Redirects attention from anxious thoughts to present sensory experience by systematically engaging all five senses. Best for acute anxiety, panic episodes, dissociation, and emotional overwhelm.
Preview
5See
4Touch
3Hear
2Smell
1Taste
Custom Prompts (Optional)
Override the default prompt for each sense. Leave blank to use defaults.
Exercise Details
FormatSelf-paced, tap to acknowledge
Total items15 (5+4+3+2+1)
Typical duration2-5 minutes
Best forAnxiety, panic, dissociation, overwhelm
Session Notes
Notes auto-save per client in your browser. Nothing is transmitted.