exercise
Come back here
When anxiety takes over and the mind is trapped — the body always knows where you are. This exercise brings you back.
grounding 5-4-3-2-1
Stop.
You're here.
This exercise brings you back into your body — where anxiety has less power. Step by step, through five senses. Takes 2–3 minutes.
Want to continue?
How it works
The 5-4-3-2-1 technique
Engaging the five senses one by one shifts attention from anxious thoughts to the real moment. The brain can't be in panic and attentively observe the surroundings at the same time.
When to use it
During acute anxiety, a panic attack, or a feeling of being 'swept away'. It also works as a daily presence practice — even when everything is fine.
Need extra support?
Grounding is a step. And beside it there's music and a community where you're not alone.