5-4-3-2-1 grounding

When you feel overwhelmed, dissociated, or panicky, this exercise brings attention to the here and now.

5 things you can see — Look around and name them quietly or aloud.

4 things you can touch — Notice texture and temperature.

3 things you can hear — Near and far sounds.

2 things you can smell — Or two scents you enjoy.

1 thing you can taste — Or one thing you're grateful for right now.

Take your time. There is no rush. Repeat as needed.