The ‘5 4 3 2 1 Grounding’ Technique

The Calm Charm helps with grounding you during an anxiety or panic attack. It uses your senses to calm your mind.

During periods of anxiety or panic, your brain let’s go of reality and brings forward the worst-case scenario. Grounding helps to bring your mind back to the present moment when your mind is bouncing around with anxious thoughts by getting you to use your senses and concentrate on the small details of everyday things around you.

Calm Charms remind you of which senses to use and they come in the form of anxiety bracelets, charms and keyrings. You can even send one to a friend or family member. 

5 4 3 2 1 Grounding

5: Acknowledge FIVE things you see around you.
It could be a tree, a mark on the wall, anything in your surroundings that you can really focus on.

4: Acknowledge FOUR things you can touch around you.
It could be your watch, a table, or the feel of your socks on your toes. Really get to feel the different types of surfaces.

3: Acknowledge THREE things you hear.
This could be any external sound. A bird outside, the sound of traffic or people talking. Really concentrate on that sound and where it’s coming from.

2: Acknowledge TWO things you can smell.
This could be your perfume or aftershave or the smell of a book.

1: Acknowledge ONE thing you can taste.
What does the inside of your mouth taste like? Gum, coffee, or the sandwich from lunch?