5-4-3-2-1 Grounding Guide
A guided, step-by-step 5-4-3-2-1 grounding practice to bring attention back to the present moment. It includes before and after distress ratings so clients can see the change.
How to use it in session
- Rate distress from 0 to 10.
- Move through the five senses one step at a time, typing, saying or simply noticing each item.
- Finish with one slow breath and rate distress again.
- Talk about what helped and add it to your client’s coping plan.
Features
- Five guided sensory steps with gentle prompts
- Optional typing for each item (nothing is saved)
- Before and after distress ratings
Safety and scope
If distress remains high, use your client’s safety or coping plan. In Canada, clients can call or text 9-8-8 any time.
Frequently asked questions
When is 5-4-3-2-1 grounding useful?
During anxiety, panic, flashbacks or dissociation, or any time a client feels pulled away from the present.
Can clients use it on their phone?
Yes. It works in any modern browser.
Included with the Advanced plan. Everyone can try a 60-second preview. Nothing you do in this tool is stored or sent anywhere.