Try at home
5-4-3-2-1 grounding
A step-by-step check-in with your five senses that brings your attention back to the present moment.
About 3 minutes
Sit or stand comfortably. Take one slow breath. You can type what you notice, or simply say it in your head and tap Next.
When to use this
- When worry spirals and you can't stop thinking
- During a panic attack, alongside slow breathing
- When you feel numb or far away from yourself
These exercises support, but don't replace, therapy. If you are in crisis, call Tele-MANAS 14416 (free, 24/7) or 112. Call 14416
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by Vaishali Choudhary
Understand · Heal · Grow