The 5-4-3-2-1 technique is a sensory-based grounding method:

• 5 things you can SEE
• 4 things you can FEEL
• 3 things you can HEAR
• 2 things you can SMELL
• 1 thing you can TASTE

By engaging all five senses, you anchor yourself in the present moment, breaking the cycle of anxious thoughts. Takes 2-3 minutes and can be done anywhere.

Most grounding techniques work quickly:

• Cold water/ice: Under 30 seconds
• 5-4-3-2-1: 2-3 minutes
• Box breathing: 3-5 minutes
• Body scan: 10-20 minutes (deeper, longer-lasting)

For acute panic, use quick physical techniques first, then transition to longer practices once stabilized.

Use grounding when you feel:

• Anxiety rising
• A panic attack starting
• Dissociated or "spacey"
• Overwhelmed by emotions
• Triggered by trauma reminders
• Unable to focus

Also practice preventively—daily grounding builds resilience and makes techniques more effective when you really need them.

Grounding (psychological) = anchoring yourself in the present using sensory awareness, physical sensation, or mental techniques.

Earthing (physical) = direct skin contact with the earth—walking barefoot on grass, soil, or sand.

Earthing proponents claim the earth's electrical charge benefits your body. While psychological grounding is well-established in therapy, earthing has emerging but limited scientific evidence.

Both can be combined—walking barefoot IS grounding in both senses!

Yes! Grounding is a core skill in trauma therapy:

• Helps manage flashbacks and triggers
• Reduces dissociation
• Creates a sense of safety in the present
• Develops window of tolerance

However, trauma work is best done with professional support. Grounding is a coping tool, not a replacement for therapy. If you have significant trauma, work with a trauma-informed therapist.