Discover the 5,4,3,2,1 Grounding Technique: A Simple tool for everyday calm
Staying present can be challenging, especially when life gets overwhelming.
At Collab Coordination, we're passionate about providing practical tools that help our community feel supported and empowered. One of our favourite strategies for managing stress and anxiety is the 5,4,3,2,1 grounding technique.
Why grounding matters
Grounding techniques are designed to reconnect you with the present moment. When anxiety or stress takes over, it's easy to lose touch with your surroundings and feel swept away by your thoughts.
The 5,4,3,2,1 technique uses your senses to gently bring your awareness back to what's happening right now, helping you feel calmer and more in control.
How dose the grounding 5,4,3,2,1 technique work?
This method is simple, portable, and requires no special equipment. It's based on noticing and naming sensory experiences.
5 things you see: take a slow look around. notice colours, shapes, or even small details you'd usually overlook. like the pattern on a cushion or the way sunlight hits the wall.
4 things you can feel: Tune into physical sensations. It might be the texture of your clothing, the coolness of a glass of water, or the ground beneath your feet.
3 things you can hear: Pause and listen. Can you hear cars outside, birds chirping, or the hum of an appliance? These sounds anchor you to your environment.
2 things you can smell: Take a deep breath. Maybe you notice fresh air, coffee brewing, or even a faint scent from a candle.
1 thing you can taste: This could be a sip of tea, a mint, or simply focusing on the taste in your mouth.
Who can benefit?
The 5,4,3,2,1 grounding technique can be used by anyone. adults, children, support workers alike.
It's especially helpful for NDIS participants managing anxiety, neurodivergence, or psychosocial challenges.
Our staff often share the tool with clients during community activities, at home, or even while out and about.
Tips for using grounding in everyday life
Practice regularly, not just during stressful moments, to build confidence using the technique.
Keep a reminder card or poster handy
Use the technique as a group activity to foster calm and connection
Pair grounding with deep breathing for even a greater relaxation
Download your FREE 5,4,3,2,1 Grounding poster
To make this technique even more accessible, we have created a free printable poster you can use at home, in the office or on the go. It's a great visual reminder for anyone who wants to feel calmer and more present throughout the day.
Visit our resource page on our website to download your free copy today.