Panic Attacks - Grounding Exercise

5-4-3-2-1 Grounding Exercise for Panic Attacks

This simple technique can help you refocus and regain a sense of calm during a panic attack:

Acknowledge FIVE things you see around you: Look around and name five things in your environment.
Acknowledge FOUR things you can touch around you: Notice textures or objects within reach.
Acknowledge THREE things you hear: Listen carefully and identify three sounds.
Acknowledge TWO things you can smell: Focus on scents nearby or recall a comforting smell.
Acknowledge ONE thing you can taste: Pay attention to the taste in your mouth or take a sip of a drink.

This grounding exercise helps redirect your focus to the present moment and eases anxiety.