What is the 5-4-3-2-1 technique?
It is a sensory orientation exercise: five things you see, four you can feel, three you hear, two you smell and one you taste. Directing attention to present sensory details can provide an alternative focus when thoughts feel consuming.
Need urgent support? A web exercise cannot provide emergency care. If you might hurt yourself or someone else, contact local emergency services or a crisis service in your country now.
If the exercise is not helping
Stop. Try placing both feet on the floor, moving to a place where you feel safer, contacting someone you trust or seeking qualified support. Not every technique works for every person or moment.