Here’s a relatively simple technique that I use to unwind anxiety
The 5-4-3-2-1 technique
I got this from Brit Frank’s book “The Science of Stuck”
Notice the following:
5 things you can see
4 things you can hear
3 things you can touch
2 things you can smell
1 thing you can taste
Usually a single cycle is enough for me, but I can also keep repeating it until I feel well-anchored in the present and can feel deeper peace and mindfulness.
Why it works
Anxiety lives in the future.
This technique anchors me to the present where I can get unstuck from a negative spiral that anxiety draws me into.
If you try it, would love to know how it works for you!
More details
If you would rather read about it, I got you covered. Read on!
when anxiety gnaws at us
Anxiety is something many of us experience in various forms. It’s that gnawing feeling of uncertainty, tension, or unease, often accompanied by racing thoughts that seem to focus on everything that could possibly go wrong. For some, it can feel overwhelming, with the mind spinning out of control into a cascade of worst-case scenarios. One of the challenges with anxiety is how it distorts time. It pulls us into an imagined future full of threats that may or may not materialize. When we’re anxious, our minds are far removed from the present moment, and this detachment only amplifies the sense of fear and helplessness.
To deal with anxiety, many people turn to mindfulness techniques. One such approach that has gained traction is the 5-4-3-2-1 technique, a simple yet powerful tool that can quickly ground us in the present. I first came across this technique in Brit Frank’s book The Science of Stuck, and since then, it has become a reliable way for me to unwind and calm my mind. It’s an exercise that integrates mindfulness and sensory awareness, and I’ve found it particularly effective when I feel trapped in the anxious loop that many of us know all too well.
The essence of the 5-4-3-2-1 technique is to use your five senses—sight, sound, touch, smell, and taste—to bring yourself back to the present moment. Anxiety lives in the future, but your senses are always grounded in the now. By engaging each of them, this technique acts as a kind of “reset” button for your mind, gently shifting your focus from worrying about what might happen to simply experiencing what is happening right now.
But how does it work, exactly?
The 5-4-3-2-1 Technique: Step by Step
5 Things You Can See
Start by focusing on five things you can see around you. It might be as simple as the pattern on the carpet, the way light reflects off a window, or a picture hanging on the wall. Look around and name these five things either out loud or in your mind.
Why does this help? Vision is one of our most dominant senses, and by directing our attention outward, we begin to divert our focus from our internal thoughts. In the anxious state, our attention is often turned inward, focusing on worries or catastrophic thinking. By consciously observing our environment, we gently disrupt the mental cycle of worry. This simple act of looking around and naming objects also stimulates the brain to engage with the real world, helping to snap us out of the hypothetical, often fear-driven scenarios that anxiety thrives on.
4 Things You Can Hear
Next, pay attention to four things you can hear. Listen closely. It could be the sound of cars passing by outside, the hum of a refrigerator, or birds chirping. You might even notice the faint buzz of electronics or the soft rustle of your clothing.
Sound is often ignored when we’re lost in our thoughts, but by tuning into it, we can bring our awareness back to the external world. Like vision, sound connects us to our environment. Anxiety tends to drown out our perception of the world around us, focusing instead on imagined fears. By noticing actual sounds, you’re reorienting your awareness to the present moment. You’re saying to your brain, “This is real. I am here, and I am safe.”
3 Things You Can Touch
Then, find three things you can touch. Reach out and feel the texture of your clothing, the surface of the chair you’re sitting on, or the coolness of a nearby object. Engage your sense of touch deliberately and notice the sensations under your fingertips.
Physical touch is incredibly grounding because it brings you back into your body. Anxiety often creates a sense of detachment or disconnection from yourself. By consciously feeling the textures around you, you remind your mind of your physical presence. This is particularly important because anxiety tends to be a very cerebral experience—it’s all happening in your head. Engaging your body helps bridge that gap between mind and body, allowing you to anchor yourself in the here and now.
2 Things You Can Smell
Now, find two things you can smell. This one might require a bit of creativity depending on your environment. Perhaps it’s the scent of a candle, a nearby plant, the pages of a book, or even the faint smell of your own skin.
Smell is one of the most powerful senses when it comes to memory and emotion. It has a direct link to the limbic system, the part of the brain involved in emotional regulation and the formation of memories. This is why certain smells can instantly transport us back to a specific time or place. By focusing on your sense of smell, you’re not only grounding yourself in the present, but you might also trigger calming memories or feelings of safety associated with particular scents.
1 Thing You Can Taste
Lastly, notice one thing you can taste. You might not always have something to taste right away, but even just being aware of the lingering taste in your mouth can help you focus on the present moment. If possible, take a sip of water or tea, or simply notice the flavor of your saliva.
Taste, like smell, is deeply linked to the brain’s emotional centers. It’s a sense we rarely pay attention to unless we’re eating, but by consciously engaging with it, we can bring our focus back to the present. Tasting something also triggers your parasympathetic nervous system—the part of your nervous system that helps you relax and recover.
Why the 5-4-3-2-1 Technique Works
Anxiety lives in the future. It’s driven by the “what ifs” of life: what if I fail, what if I get hurt, what if I lose control? This future-focused mindset pulls us away from the present moment, making us feel powerless. The 5-4-3-2-1 technique works because it anchors us in the present, a place where we have more control and clarity.
By engaging the five senses, you’re telling your brain, “I’m here, and I’m safe.” It interrupts the cycle of anxious thoughts by replacing them with a sensory experience that is grounded in reality. This technique is not about ignoring or suppressing your anxiety. Instead, it’s about creating space between you and your anxious thoughts, giving you room to breathe and regain perspective.
Mindfulness practices like the 5-4-3-2-1 technique are rooted in the idea that much of our suffering comes from resisting the present moment. When we’re anxious, we’re fighting against what we fear might happen. By grounding ourselves in the present, we stop resisting and start accepting what is. From this place of acceptance, we can begin to unwind the tension that anxiety creates.
How I Use It
For me, the 5-4-3-2-1 technique has become a go-to tool for managing anxiety. It’s quick, it’s simple, and it works almost every time. I don’t always need to complete the full cycle—sometimes just focusing on the first couple of senses is enough to bring me back into the present moment.
One of the reasons I rely on this technique is that it’s incredibly adaptable. I can use it when I’m out in public, in a stressful work situation, or even at home when I feel overwhelmed. For example, I remember once being at a crowded event where I felt a rising sense of anxiety. I started the technique in my head—first noticing the vibrant colors of the room, then tuning into the hum of conversations around me, feeling the fabric of my clothes. Within a minute or two, I felt much more grounded and able to enjoy the experience instead of being consumed by my anxious thoughts.
Deeper Benefits Beyond Anxiety Relief
While the 5-4-3-2-1 technique is particularly effective for anxiety, its benefits extend beyond that. By regularly practicing this technique, you’re cultivating a habit of mindfulness. You’re training your brain to become more aware of your surroundings, your body, and the present moment. Over time, this practice can help build resilience against stress and anxiety, as it shifts your baseline mental state toward calm and awareness.
This technique can also enhance your overall well-being by improving your sensory awareness. In our busy, often distracted lives, it’s easy to go through the day without really noticing what’s around us. The 5-4-3-2-1 technique forces us to slow down and engage with the world in a meaningful way. This heightened awareness can lead to a greater appreciation for the little things in life—the warmth of the sun on your skin, the sound of rain on the window, the taste of your morning coffee. These simple pleasures, often overlooked, can contribute significantly to your overall sense of happiness and contentment.
Moreover, the 5-4-3-2-1 technique can be a gateway to more advanced mindfulness practices. Once you’ve mastered this simple exercise, you may feel inspired to explore other forms of mindfulness, such as meditation, deep breathing exercises, or body scans. These practices can further enhance your mental and emotional well-being, providing additional tools for managing stress and anxiety.
Integrating the Technique into Your Routine
To get the most out of the 5-4-3-2-1 technique, consider integrating it into your daily routine. You don’t need to wait until you’re feeling anxious to practice it. Try incorporating it into moments of transition throughout your day—when you wake up, before a meal, or as you wind down for bed. These moments of mindfulness will help you develop a stronger connection to the present moment, making it easier to apply the technique when anxiety does strike.
You can also use the 5-4-3-2-1 technique as a tool
for grounding yourself in situations that aren’t necessarily anxiety-inducing, but where you might feel scattered or overwhelmed. For example, if you’re preparing for a big presentation or navigating a challenging conversation, running through this sensory checklist can help calm your nerves and keep you focused.
Try It Out
If you’ve never tried the 5-4-3-2-1 technique before, I encourage you to give it a go the next time you feel anxiety creeping in. It’s a simple, practical tool that can help you regain control over your mind when it feels like anxiety is running the show. You may find, like I did, that a single cycle is enough to help you feel more grounded and present. But if not, you can always repeat the process until you feel centered.
I would love to hear how it works for you. Does it help you unwind anxiety? How do you feel after completing the technique? Share your experience and let’s keep the conversation going.