CBT Technique
Grounding Exercises for Anxiety
Grounding exercises pull your attention from anxious thoughts into the present moment through your senses. The 5-4-3-2-1 technique is simple and quick to use — and TheraMind guides you through it step by step.
The 5-4-3-2-1 technique
- 5 — Name five things you can see around you
- 4 — Name four things you can touch or feel
- 3 — Name three things you can hear
- 2 — Name two things you can smell
- 1 — Name one thing you can taste
When to use grounding
Use grounding when anxiety spikes, during panic, after a triggering conversation, or anytime you feel disconnected from the present. TheraMind includes a guided 5-4-3-2-1 exercise in the tools library, and your AI therapist can walk you through it during a session.
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