How it works
5
things you can SEE
4
things you can TOUCH
3
things you can HEAR
2
things you can SMELL
1
thing you can TASTE
When to use this
The 5-4-3-2-1 technique works by redirecting your attention from anxious thoughts to direct sensory experience. It's especially helpful during panic attacks, dissociation, flashbacks, or moments when your mind won't slow down.
Unlike other techniques, this one doesn't require quiet or privacy — you can do it on a bus, in a meeting, or standing in a queue.
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