Free online tool

5-4-3-2-1 Grounding Exercise

Follow a five-senses grounding exercise at your own pace.

Five guided senses

5 senses · your pace

Try it now

Works in your browser

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How to use it

Move through five senses at your own pace. Tap once for each thing you notice, add optional notes, and finish with a private reflection.

Grounding is a self-help practice, not a diagnosis or treatment.

Is this tool free?

Yes. The complete web tool is free to use without an account.

Where does my information go?

Your entries are processed in this browser. Exporting or printing makes a copy that you control.

How does the iPhone app help?

Use the app’s confidence booster when you need a reset.