Takes about 3 minutes

5-4-3-2-1 Grounding

When anger spikes, attention narrows onto the threat. Naming what your senses pick up pulls you out of the thought loop and back into the room. Work through one sense at a time — slowly, out loud if you can.

0 of 15 named

5 things you can SEE

Look around slowly. Name colours, shapes, small details.

4 things you can HEAR

Traffic, a fan, your own breathing, distant voices.

3 things you can FEEL

Feet on the floor, fabric on skin, temperature of the air.

2 things you can SMELL

Coffee, soap, fresh air. If nothing, name two smells you like.

1 thing you can TASTE

Sip water, or name the last thing you tasted.