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Walk through your five senses, one at a time. It tells your nervous system: I am here, right now.
5 things you can see
Look around. Name five things you can see — out loud, or in your head. Big or small.
When to use it
When your thoughts are racing, when you feel "spaced out," when a wave of panic is starting, or any time you notice you're not really in the room.Why it works
Naming what's around you uses the part of the brain that thinks in language. That part can't run a panic story and an inventory of "things I see" at the same time.Nothing you tap here is saved or sent anywhere. This page is free to use and share — therapists often send it to clients between sessions.