The 5-4-3-2-1 Grounding Technique - Dealing with Disorder

5-4-3-2-1 Grounding Exercise

Work through each step in your own time.

5 Things you can see Look around and notice five things. ✓ 4 Things you can touch Notice four textures or sensations. ✓ 3 Things you can hear Listen for three sounds around you. ✓ 2 Things you can smell Notice two different scents. ✓ 1 Thing you can taste Notice one taste in your mouth. ✓

For a crisis: List of national emergency numbers

Tourette support: Tourette Association of America’s Global Contacts

OCD support: International OCD Foundation’s Find Help Tool

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