For a hard moment
5 4 3 2 1 grounding for a hard moment
Press start and follow one step at a time. There's nothing to remember.
Need to talk to someone now? In Singapore, call Samaritans of Singapore on 1767, open 24 hours. If you or someone near you is in danger, call 995, or your local emergency number outside Singapore.
The five steps
- Look around. Name 5 things you can see.
- Name 4 things you can touch.
- Name 3 things you can hear.
- Name 2 things you can smell.
- Name 1 thing you can taste.
When you've finished: "You're here. Take your time."
Say them out loud or in your head. If you can't find something, skip it. Nothing here is a test.
Also here
Breathe slowly: one minute of long breaths with the circle.
Name it: pick a word for how it feels. the feelings wheel
Write it out: a box just for you. It stays in this browser, and Clear wipes it.
More to try
Common questions
What is 5 4 3 2 1 grounding?
It's a way of bringing your attention back to the room by naming what your senses pick up, starting with five things and counting down to one.
When do people use it?
When their head's going fast and they want something to do right now. You can use it anywhere, and nobody can tell you're doing it.
What if I still feel the same afterwards?
That's okay. It doesn't always shift anything. Try it again, get some air, or call someone. The numbers above are there if you need them.