5-4-3-2-1 Senses
Anchor in the present moment through your five senses.
3 min💛 Overwhelm💛 Flashbacks💛 Anxiety
🌱 Grounding
Return to the present moment.
Choose what feels supportive right now.
How are you feeling right now?
There are no wrong answers. We'll suggest a few practices that often help.
All grounding practices
Large covers make each practice easier to recognise and read.
Self-Soothe Kit
Gather small comforts for each of the five senses.
5 min💛 Emotional overwhelm💛 Stress💛 Comfort
Safe Place Visualisation
Build a quiet inner sanctuary you can return to.
5 min💛 Overwhelm💛 Anxiety💛 Flashbacks
Box Breathing
Four-count breath used by first responders to steady the body.
4 min💛 Anxiety💛 Focus💛 Panic
Legs Up the Wall
A restorative pose to soothe the nervous system.
10 min💛 Stress💛 Nervous system regulation💛 Fatigue
Full Body Scan
Move attention slowly through the body to release tension.
10 min💛 Dissociation💛 Tension💛 Reconnection
Progressive Relaxation
Gently tense and release muscle groups to discharge tension.
8 min💛 Dissociation💛 Stress💛 Sleep
Feet On The Ground
A quick somatic anchor through the soles of your feet.
2 min💛 Dissociation💛 Flashbacks💛 Quick reset
These practices support — they don't replace — therapy or medical care. Crisis resources.
Was Grounding helpful for you today?