All practices
Ground
5-4-3-2-1 senses
Use your senses to come back to the present moment.
2 minPanicRacing thoughtsFlashbacks
Based on Grounding techniques — Get Self Help (UK CBT resources)
Before you begin
- Tap once for each thing you notice. Go at your own pace — there is no wrong answer.
- Find a place where you can be undisturbed for a few minutes, if you can.
- Steps move on by themselves. You can pause, go back or skip at any time.
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These tools support your wellbeing — they are not therapy or an emergency service. If you are in danger, call local emergency services (in Afghanistan: police 119, medical 102).