Regulation / Body Widely used

5-4-3-2-1 Grounding

Step-by-step sensory grounding: 5 things to see, 4 to touch, 3 to hear, 2 to smell, 1 to taste. Doesn't record what you name.

This is a reference tool, not a replacement for EMDR therapy. EMDR must be delivered by a trained clinician. If you are using these tools outside of therapy and become distressed, stop, ground yourself, and contact a mental health professional.

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Name 5 things you can see

Look around. Tap the button as you name each one out loud or in your head.

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Clinical sources

Widely used in trauma-informed care; documented in grounding technique literature.

What this is

A brief sensory grounding exercise used across trauma-informed care. It pulls attention back into the body and the current environment by asking you to name things you can sense right now.

When to use it

In-session: If a client is dissociating or becoming overwhelmed during processing.
Closure: To ensure the client is present before leaving.
Home use: Whenever something reminds you of the past and you’re starting to feel pulled away from the present.

Clinical notes

The user taps a button for each thing they name — the tool only counts, it does not store what they name. This is intentional: the exercise is the process, not the record.