Written By Calm Editorial Team
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Anxiety derailing your day? Get to know the 5, 4, 3, 2, 1 grounding method — a simple exercise for calming the mind that can alleviate anxiety in minutes.
In an unpredictable world, it's easy to get caught up in stress and anxiety. Grounding techniques offer a practical way to pull your focus back from what's worrying you and return you to the present moment. They're especially helpful for calming the body's fight-or-flight response and achieving a more balanced state of mind.
Why are grounding techniques helpful?
Stress and anxiety have become common, almost daily, experiences for most of us. Between work deadlines, social responsibilities, and life's uncertainties, it's no wonder many of us feel on edge. That's why learning effective ways to calm your mind in stressful situations is so essential for maintaining your mental health.
This is where grounding techniques come into play. By shifting your attention from unsettling thoughts to the here and now, these exercises provide quick relief from anxiety and contribute to your overall mental wellbeing.
💙 If you’re struggling with anxiety, try our series on Overcoming Stress and Anxiety.
The 5, 4, 3, 2, 1 grounding technique
The 5, 4, 3, 2, 1 technique is one of the easiest mindfulness strategies designed for managing stress and anxiety, as it can be done almost anywhere and at any time. It’s also one of the most effective. Using the fives sense to ground you in the present moment, this is how it works.
5 | Name 5 things you can see
Take a moment to spot five things in your immediate environment. Whether it's a basic office chair or a cherished family photo, the goal is to really see the details—like color, form, and texture. By diverting your focus to your sense of sight, you disrupt the cycle of anxious or stressful thoughts.
4 | Name 4 things you can hear
Close your eyes and listen to the ambient noises around you. They could be anything from a fan humming to birds singing, or people talking in the distance. Identifying these sounds helps steer your mind away from inward worries and more toward the world around you, anchoring you in the present moment.
3 | Name 3 things you can feel
Concentrate on the sense of touch to further ground yourself. Become aware of three things you can feel. They could be the fabric of your clothes against your skin, the texture of an item you're holding, or the solidity of the floor under your feet.
2 | Name 2 things you can smell
Take a deep breath and identify two distinct smells around you. They could be the welcoming aroma of fresh coffee or the clean scent of hand soap. Tuning into these smells helps shift your focus from looping thoughts to your immediate surroundings, reinforcing your connection to the present moment.
1 | Name 1 thing you can taste
Finally, focus on your sense of taste. You might want to take a sip of water,, or simply focus on the lingering flavor of toothpaste in your mouth. Centering on this final sense completes the cycle and firmly brings you back to the present moment.
💙 Try the 5, 4, 3, 2, 1 technique as a guided meditation with Tamara Levitt.
How the 5, 4, 3, 2, 1 technique works
More than just a quick fix, the 5, 4, 3, 2, 1 technique is a mindfulness exercise that can help you get a handle on your state of mind, especially when dealing with social anxiety or situations where you need to calm down quickly. The beauty of this method lies in its ability to shift your focus and engage your senses, helping you to relax.
Calms the nervous system
When you experience stress or anxiety, your body's fight or flight system is activated, releasing hormones like adrenaline. This state of hyper-alertness is evolutionary but not always beneficial in modern life. The 5, 4, 3, 2, 1 technique works by counteracting the fight or flight response, bringing your nervous system back to a more balanced state.
💙 Try Sigh of Relief to help regulate your nervous system.
Can offer supportive to those with PTSD
Navigating Post-Traumatic Stress Disorder (PTSD) can be incredibly difficult, but grounding techniques provide potential relief.
Disclaimer: While helpful, the 5, 4, 3, 2, 1 technique isn't the only tool that people experiencing PTSD should rely on. If you are dealing with severe post-traumatic stress, please reach out to your healthcare provider to ensure you receive proper clinical care or therapeutic support.
💙 Feeling panicked? Try this guided practice.
Aids with panic and stress management
Stress often occurs due to a focus on past regrets or future worries. This exercise serves as an effective stress management tool, forcing your mind to focus on the present moment. The technique is easy to remember and doesn't require any special equipment, making it accessible anytime you need to manage stress.
💙 Try SOS Breath Work if you find yourself in a panicked state.
Can ease social anxiety
Social situations can often be overwhelming and may trigger social anxiety. Using the 5, 4, 3, 2, 1 technique helps to ground and calm you, enabling you to be more present in social interactions.
💙 Explore Meaningful Practice for Meaningful Friendship if you’re struggling with social anxiety.
Assists with grounding
Besides its immediate calming effects, practicing the 5, 4, 3, 2, 1 technique regularly can improve your overall emotional regulation and make you feel more grounded during a multitude of situations in life. This is because the exercise empowers you to take control of your mental state so you feel confident to confront and handle emotional challenges.
💙 Try Pump the Brakes on Stress with Jay Shetty.
5, 4, 3, 2, 1 exercise for anxiety FAQs
What is the 54321 method?
The 54321 (or 5, 4, 3, 2, 1) method is a grounding exercise designed to manage acute stress and reduce anxiety. It involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By doing so, it helps shift your focus from anxiety-provoking thoughts to the present moment.
What is the 5-sense method?
The 5-sense method is essentially another name for the 5, 4, 3, 2, 1 technique. It leverages the power of your five senses—sight, touch, hearing, smell, and taste—to redirect your attention away from distressing thoughts and emotions. By focusing on sensory experiences, the method aims to ground you in the here and now.
Why does the 5, 4, 3, 2, 1 coping technique work?
The 5, 4, 3, 2, 1 method works because it engages multiple senses, requiring you to concentrate on the present environment rather than dwell on anxiety-inducing thoughts. This interrupts the fight or flight response, calming the nervous system and reducing symptoms of anxiety or stress almost immediately. Moreover, it can serve as the first step toward long-term coping strategies for mental wellness.
What is the 3-3-3 rule for anxiety?
The 3-3-3 rule is another grounding technique aimed at reducing anxiety. In this method, you identify 3 things you can see, 3 things you can touch, and then take 3 deep breaths. While it’s less comprehensive than the 5, 4, 3, 2, 1 method, it serves a similar purpose—providing quick relief from acute anxiety by refocusing your attention on the present moment. In the end, choose whatever method works best for you.
Calm your mind. Change your life.
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How often do you meditate?
`; // Replace with actual HTML content // Function to append HTML and add close functionality function appendHtmlAndAddCloseFunctionality(htmlSnippet, targetClass) { var targetElement = document.querySelector(targetClass); if (targetElement) { targetElement.insertAdjacentHTML('beforebegin', htmlSnippet); var closeButton = targetElement.previousElementSibling.querySelector('.quiz-close'); if (closeButton) { closeButton.addEventListener('click', function(event) { event.preventDefault(); targetElement.previousElementSibling.remove(); }); } } } // Append snippet 1 if (allowedUrlsSnippet1.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML1, '.content'); } else if (allowedUrlsSnippet2.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content'); } else if (allowedUrlsSnippet3.includes(currentPath)) { appendHtmlAndAddCloseFunctionality(snippetHTML3, '.content'); } else if (currentPath.includes('journey-redirect')) { let meta = document.createElement('meta') meta.name = 'robots' meta.content = 'noindex' document.head.appendChild(meta) } else { appendHtmlAndAddCloseFunctionality(snippetHTML2, '.content') } // Quiz Flow Tracking Code // Function to extract a specific part of the URL slug function getSlugPart() { var path = window.location.pathname; // Get the pathname of the URL var slug = path.split('/').pop(); // Split the pathname by '/' and get the last part return slug || 'Unknown'; // Return the slug part or 'Unknown' if it's not available } // Function to set UTM parameters on elements with the class 'quiz-link' function setUTMParameters() { var slugPart = getSlugPart(); // Get the specific part of the slug var quizLinks = document.querySelectorAll('.quiz-link'); // Select all elements with the class 'quiz-link' quizLinks.forEach(function(link) { var originalUrl = link.href; var utmParameters = `utm_source=blog&utm_campaign=${encodeURIComponent(slugPart)}&utm_medium=organic`; // UTM parameters with the slug part var separator = originalUrl.includes('?') ? '&' : '?'; // Determine if we need to start with '?' or append with '&' link.href = `${originalUrl}${separator}${utmParameters}`; // Append UTM parameters to the URL }); } setUTMParameters(); // Execute the function when the page loads // Continue reading let cutoffBtn const eventProperties = { page_name: currentPath, calm_user_id: null } const allowedUrls = [] if (allowedUrls.includes(currentPath)) { // Article cutoff const contentWrapperRow = document.querySelector('.blog-item-content .sqs-row'); const contentWrapperCol = contentWrapperRow.querySelector('.sqs-col-12'); const cutoffBtnHtml = `
` if (contentWrapperRow && contentWrapperCol) { contentWrapperCol.classList.add('cutoff') contentWrapperRow.insertAdjacentHTML('beforeend', cutoffBtnHtml); cutoffBtn = contentWrapperRow.querySelector('.cutoff__btn__btn'); cutoffBtn.addEventListener('click', () => { contentWrapperCol.classList.remove('cutoff') cutoffBtn.parentElement.remove() if (typeof amplitude != 'undefined') { amplitude.track('Blog : Continue Reading : Clicked', eventProperties); } }) } } // Paragraphs seen, continue reading button seen const paras = document.querySelectorAll('.blog-item-content p'); const pFirst = paras[0] const pMiddle = paras[Math.round(paras.length / 2)] const pLast = paras[paras.length - 2] const eventStops = { first: false, middle: false, last: false, cutoff: false } function throttle(fn, wait) { var time = Date.now(); return function() { if ((time + wait - Date.now()) < 0) { fn(); time = Date.now(); } } } function isInViewport(element, eventKey) { if (element) { var bounding = element.getBoundingClientRect(); if ( bounding.top >= 0 && bounding.left >= 0 && bounding.right <= (window.innerWidth || document.documentElement.clientWidth) && bounding.bottom <= (window.innerHeight || document.documentElement.clientHeight) && !eventStops[eventKey] ) { eventStops[eventKey] = true return true; } } } const sendEvents = order => { if (order === 'cutoff') { dataLayer.push({'event': 'continue_reading_seen'}) if (typeof amplitude != 'undefined') amplitude.track('Blog : Continue Reading : Seen', eventProperties); } else { dataLayer.push({'event': `${order}_paragraph`}) if (typeof amplitude != 'undefined') amplitude.track(`Blog : Article Scroll : ${capitalizeFirstLetter(order)} Paragraph`, eventProperties); } } const checkParaSendEvent = () => { if (isInViewport(pFirst, 'first')) sendEvents('first'); if (isInViewport(pMiddle, 'middle')) sendEvents('middle'); if (isInViewport(pLast, 'last')) sendEvents('last'); if (isInViewport(cutoffBtn, 'cutoff')) sendEvents('cutoff') } const capitalizeFirstLetter = (string) => { return string.charAt(0).toUpperCase() + string.slice(1); } window.addEventListener('scroll', throttle(checkParaSendEvent, 150)) // Topic Targeted App Audio Track CTAs const ctaToReplace = document.querySelectorAll('img[src*="try-calm-for-free.png"]')[0] const appAudioData = [ { title: 'sleep_quality', html: `
5 tools you need to sleep better tonight
- Improve your sleep with these science-backed tips
- From neuroscientist and sleep expert, Dr. Matthew Walker
- Bite-sized audio lessons for long-term results
Sleep Better
Easy Tips for Better Sleep
Dr. Mathew Walker Neuroscientist and Sleep Expert- Don't Try, and Don't Worry! 4 min
- Your Sleep Type 5 min
- Sleep and Your Mood 4 min
- Your Sleep Environment 4 min
- Sleeping with Your Phone 4 min
Sleep Better
`, urls: ['/blog/vivid-dreams','/blog/how-to-prevent-nightmares','/blog/why-dont-i-remember-my-dreams','/blog/stress-dreams','/blog/waking-up-tired','/blog/how-to-get-more-deep-sleep','/blog/how-to-get-over-jet-lag','/blog/sleep-anxiety','/blog/screen-time-before-bed'] }, { title: 'grounding', html: `
Get grounded in three minutes
- Calm your body and mind using your breath
- From former monk and bestselling author, Jay Shetty
- Short audio practice to help you find balance
Calm Your Mind
Calm Your Mind
`, urls: ['/blog/5-4-3-2-1-a-simple-exercise-to-calm-the-mind','/blog/how-to-stop-intrusive-thoughts','/blog/box-breathing','/blog/driving-anxiety','/blog/grounding-techniques','/blog/how-to-stop-overthinking'] }, { title: 'fall_asleep', html: `
Ready to fall asleep with ease tonight?
- Quiet your mind and body using this guided exercise
- From mindfulness specialist Chibs Okereke
- Soothing audio session to unwind into sleep
Get To Sleep
Get To Sleep
`, urls: ['/blog/racing-thoughts-at-night','/blog/why-do-i-keep-waking-up-at-3am','/blog/breathing-exercises-for-sleep'] }, { title: 'work_stress', html: `
How to beat work stress & burnout like a boss
- Relieve stress and anxiety quickly during the workday
- From stress and burnout specialist, Chibs Okereke
- Short exercises to help you find your calm
Take a Break
Quick Breaks
Chibs Okereke Mindfulness Instructor- Managing Overwhelm 5 min
- 60 Second Reboot 1 min
- Step Away From the Computer 4 min
- Let's Unplug 4 min
Take a Break
`, urls: ['/blog/how-to-recover-from-burnout','/blog/beat-burnout','/blog/sunday-scaries'] }, { title: 'sleep_sounds', html: `
The music you need for better sleep
- Get more restful sleep with delta wave music
- Produced with Binaural Beats, scientifically shown to enhance sleep
- 8 hours of music for deep sleep
Get Deep Sleep
Delta Waves for Deep Sleep
Curated by experts at Calm- Halting Thoughts (Delta 145 Hz - 147 Hz) 60 min
- Slow Release (Delta Binaural) 60 min
- Careful Mind (Delta 83 Hz - 84 Hz) 60 min
- Calm Body (Delta Binaural) 59 min
Get Deep Sleep
`, urls: ['/blog/what-is-green-noise','/blog/sounds-to-help-you-sleep','/blog/best-music-to-fall-asleep-to'] }, { title: 'anxiety', html: `
The 11 anti-anxiety tools you need in your life
- Relieve anxiety with these game-changing tools
- From clinical psychologist & online educator, Dr. Julie Smith
- Bite-sized audio sessions for long-term relief
Overcome Anxiety
Overcome Stress and Anxiety
Dr. Julie Smith Clinical Psychologist and Educator- Calm Your Heart with Deeper Breaths 3 min
- Challenge Your Negative Thoughts 4 min
- Guided Breathing to Release Tension 10 min
- Distance Yourself From Anxious Thoughts 5 min
- Create Emotional Safety 4 min
Overcome Anxiety
`, urls: ['/blog/panic-attack-vs-anxiety-attack','/blog/how-to-calm-anxiety-attack','/blog/breathing-exercises-for-anxiety','/blog/feeling-anxious-for-no-reason','/blog/flight-anxiety-tips','/blog/affirmations-for-anxiety'] }, { title: 'relationships', html: `
How to cultivate happier and healthier relationships
- Strengthen your connections (even during conflict)
- From the Head of Mindfulness at Calm
- 12 audio sessions to create lasting change
Improve Your Relationships
Relationships with Others Series
Tamara Levitt Head of Mindfulness at Calm- Nurturing Relationships 10 min
- Holding Space 10 min
- Listening 10 min
- Boundaries 10 min
- Empathy 10 min
Improve Your Relationships
`, urls: ['/blog/how-to-overcome-social-anxiety','/blog/questions-to-ask-to-get-to-know-someone','/blog/taking-a-break-in-a-relationship','/blog/anxiety-in-relationships','/blog/long-distance-relationship','/blog/emotional-connection','/blog/first-date-nerves'] } ] appAudioData.forEach(instance => { if (instance.urls.includes(currentPath) && ctaToReplace) { const ctaToReplaceWrapper = ctaToReplace.closest('.sqs-row') if (ctaToReplaceWrapper) { ctaToReplaceWrapper.insertAdjacentHTML('beforebegin', instance.html) ctaToReplaceWrapper.remove() } return } })}); // Audio Sample Functionality Codewindow.onload = function() { // Replace 'audioFileURL' with the direct link to your audio file const audioFileURL = 'https://static1.squarespace.com/static/57b5ef68c534a5cc06edc769/t/65a78d86aa34af6af3428203/1705479566073/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3/original/SLEP_0184_DreamWithMe_EN_2CH_MK_20230802_HomepageCutdown.mp3'; // Getting the play/pause button by its ID and icons by their IDs const playPauseButton = document.getElementById('harry-styles-sleep-story-play-pause-button'); const playIcon = document.getElementById('harry-styles-sleep-story-play-icon'); const pauseIcon = document.getElementById('harry-styles-sleep-story-pause-icon'); // Check if elements exist if (playPauseButton && playIcon && pauseIcon) { // Initially hide the pause icon pauseIcon.style.display = 'none'; // Creating the audio object const audio = new Audio(audioFileURL); // Event listener for play/pause button playPauseButton.addEventListener('click', function() { if (audio.paused) { audio.play(); playIcon.style.display = 'none'; pauseIcon.style.display = 'block'; } else { audio.pause(); playIcon.style.display = 'block'; pauseIcon.style.display = 'none'; } }); // Dispatch the custom event after the player is ready let e = new Event("amplitudeaudioloaded"); document.dispatchEvent(e); }};
grounding
Calm Editorial Team