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5-4-3-2-1 Grounding Exercise Worksheet

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Take control of your mind and stay grounded in reality.
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Take control of your mind and stay grounded in reality. 


Once in a while, we seem anxious and helpless in dealing with stressful situations. Through the 5-4-3-2-1 grounding exercise, we can regain control of our thoughts. Using this technique, you can be present and enjoy your moments fully. This process involves you in tasks and grounds you in your present moment. 

  • Through Your Eyes: acknowledge five things you can see around you. choose from small and big items to keep your options open. 
  • Through Your Hands: acknowledge four things you can touch around you. you can start with your body parts. touch the floor, wall, doorknob, or chair. 
  • Through Your Ears: acknowledge three things you can hear around you, e.g. keyboard click sound, vehicles, dog's bark, television. 
  • Through Your Nose: acknowledge two things around you that you can smell. outdoors, kitchen, and bathroom offer plenty of smells. 
  • Through Your Tongue: acknowledge one thing around you that you can taste. it can be food, drink, or even toothpaste.

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