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Anchor

Anxiety Grounding

When anxiety pulls you away,
come back to right here, right now.

The 5-4-3-2-1 Technique

5 See 4 Touch 3 Hear 2 Smell 1 Taste

~5-10 minutes

How are you feeling?

Rate your anxiety right now

Calm Moderate Intense

5

Look around. What catches your eye?

👁️

Tap each circle as you notice something

Breathe

Take a moment before the next sense

✓

How do you feel now?

Calm Moderate Intense

5

Before 7

→

After 4

-3 anxiety reduction

You've practiced bringing yourself back to the present moment. This skill gets stronger with use.

All Games

💡 Tip: Save this for moments of anxiety