How to feel present again: The 5 senses grounding exercise explained

Audrey
Jul 10
3 min read

When I was first introduced to grounding exercises, I’ll admit I rolled my eyes a little. They seemed so.… irrelevant to the distress you may be experiencing. So small, and insignificant.

Later I began to understand that grounding techniques can be a simple but powerful tool to help us interrupt and redirect our attention. For me, it’s not about distracting ourselves from distress, although that can be helpful at times too. It’s about creating a state in our body and mind where we can begin to consciously decide how to address whatever is causing distress. Essentially, it’s a way of regaining control when we feel out of control.

What Is Grounding?

Grounding is a technique used to bring your attention away from distressing thoughts, intense emotions, or traumatic memories, and focus instead on the present moment. It works by engaging your body and senses, which helps you feel more stable, calm, and in control.

Grounding is particularly useful for:- Anxiety or panic attacks- Flashbacks or intrusive thoughts- Dissociation or feeling “numb” or “not real”- General stress or overwhelm

By tuning into your environment and your senses, grounding offers a safe way to pause, reset, and reconnect with yourself.

Why Does Grounding Work?

When we’re feeling anxious, overwhelmed, or distressed, our minds are often caught up in either the future (worrying about what might happen), or the past (replaying painful memories or regrets). As we live out these dangers in our mind, our body goes into fight or flight mode, which fuels more anxious thinking.

Grounding works by gently shifting our attention away from those distressing thoughts and bringing it back to the here and now.

By reorienting your attention to the present moment, grounding interrupts those spiraling thoughts, and sends signals of safety to your brain and body. This can help you feel more anchored, calm, and capable of managing whatever is happening.

The 5 Senses Grounding Exercise: 5-4-3-2-1 Technique

This simple, practical exercise uses your five senses to help you feel more grounded and present. You can do it anywhere, at your desk, in bed, or outside on a walk.

Here’s how it works:

Notice 5 things you can see. Look around you. Try to find five things you hadn’t noticed before, a pattern on the floor, the shape of a cloud, a small crack in the wall.
Notice 4 things you can feel. Pay attention to your body and surroundings. You might notice your feet on the ground, the texture of your clothing, the warmth of your mug, or the breeze on your skin.
Notice 3 things you can hear. Listen carefully. What sounds can you hear nearby or in the distance? Birds, traffic, a ticking clock, your own breath?
Notice 2 things you can smell. Take a deep breath. Can you smell fresh air, coffee, a candle, or even the laundry detergent on your clothes?
Notice 1 thing you can taste Focus on your mouth. Is there a lingering taste of toothpaste, chewing gum, tea, or food? If not, take a sip of something or imagine a favourite flavour.
Finally, take a deep, slow breath and decide where you want to place your attention and your energy next.

Tips for Using the 5 Senses Exercise

Take your time with each step. Slow, intentional focus is key. We want to interrupt automatic thoughts long enough for your body to move out of fight-flight mode.
Use it regularly, not just when you're anxious. Practising when calm helps it feel more natural during stressful moments.
Modify as needed: it doesn’t matter which order you do the senses, or if you skip a sense that is not accessible in the moment.

Need Support with Anxiety or Stress?

If you’re finding it hard to stay present or cope with overwhelming emotions, grounding is just one of the many tools we can explore together.

Reach out today to learn more about how psychological support can help you reconnect with yourself and regain a sense of calm.

👉 You can contact me by email

👉 Or book a free 15min compatibility call

Final Thoughts

Grounding is a simple yet powerful skill that anyone can learn. The 5 senses exercise is a gentle reminder that no matter how far your thoughts wander, your body is always in the present and you can return to it anytime.