5-4-3-2-1 Grounding
A gentle scan of the senses — no typing, nothing saved.
Tap through at your own pace.
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The 5-4-3-2-1 Grounding Technique
When anxiety pulls you into your head, 5-4-3-2-1 pulls you back into the room: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
This page walks you through each step at your own pace. Typing the items (never saved) makes the exercise more concrete than just thinking them.
Frequently Asked Questions
When should I use grounding?
Any moment of spiraling thoughts, anxiety spikes, or feeling "not quite here". It takes two to three minutes.
Why does it work?
Naming sensory details occupies the attention channels anxiety uses, forcing the mind back to the present.
5-4-3-2-1 着陆技术
当焦虑把你拽进脑内漩涡时，5-4-3-2-1 把你拉回房间：说出 5 样看到的、4 样摸到的、3 样听到的、2 样闻到的、1 样尝到的。
本页按你自己的节奏逐步引导。把这些事物打出来（绝不保存）比只在心里想更扎实。
常见问题
什么时候用着陆技术？
思绪打转、焦虑冲高、感觉"人不在场"的任何时刻。全程两三分钟。
为什么有效？
给感官细节命名会占用焦虑所使用的注意力通道，迫使大脑回到当下。