top of page

5-4-3-2-1 for Anxiety & Stress

This simple and effective practice is a popular Cognitive Behavioral Therapy (CBT) technique that grounds you in the present moment and reminds you that you are safe and in control.

This practice is easy to remember, always available, and effective.

You don't need a lot of time or any special equipment, no one needs to even know you're doing it.

The next time you feel worry, panic or anxiety kick in, go through the 5 senses, noting the following (out loud if possible!):

5 Things You Can SEE

What is visible in your environment? A pen, the mark on the floor, the circle of light from the sun shining in through the window

4 Things You Can FEEL

Your shirt on your arm, your heartbeat, the smooth skin of your face, you pet's curly fur, rain on your skin, your feet on the floor

3 Things You Can HEAR

The hum of the refrigerator, the tv in the other room, your breath as it flows in and out

2 Things You Can SMELL

Fabric softener on your sweater, dinner cooking on the stove, the scented candle you just lit, your shampoo

1 Things You Can TASTE

Coffee you just drank, apple you ate earlier, toothpaste

That's it! Repeat as needed.

The more we add practices like this to our lives, the more tools we have to touch in and find that safety that’s already there.


By the way! I'm soo excited to let you know that Elephant Journal published an article I wrote about a recent trip to Kripalu! Check it out here for an important life lesson learned, and a good reminder for all of us as we head into a busy time of year. PS! Make sure to it ;)

Have a great week friends.



Related Posts

See All


bottom of page