5-4-3-2-1
Name five things you see, four you feel, three you hear, two you smell, and one you taste.
Practical, gentle strategies for grounding, reflection, emotional regulation, and everyday stress support.
Name five things you see, four you feel, three you hear, two you smell, and one you taste.
Inhale for four, hold for four, exhale for four, and hold again for four.
Use cool water on your hands or face to help your body shift out of high alert.
Hold an object and describe its texture, temperature, shape, and weight in detail.
A coping plan can include warning signs, grounding tools, supportive people, calming environments, and emergency steps. Keep it simple and easy to find.
These tools are supportive strategies, not treatment. If you are in immediate danger or unable to stay safe, seek emergency help now.