A quick grounding technique. The client names five things they see, four sounds they hear, three bodily sensations, two smells and one taste. This is a full sensory reorientation to the present moment. It is especially useful in panic, flashbacks and dissociation because it returns attention to the here and now.
Step-by-step guide
- Name five things you can see right now, any objects in the visual field.
- Name four sounds you can hear, near or far.
- Name three sensations in the body: contact with the chair, feet on the floor, clothing on the skin.
- Name two smells present in the air.
- Name one taste in the mouth right now.
When to use
- Panic or dissociation: returning to the body.
- Anxiety: reorientation to the here and now.
- Flashbacks or intrusive memories.
- Any state where the client is not fully present.
Key phrases
Let's use the five senses technique. Name five things you can see right now.
Follow-up questions
Now four sounds you can hear.
Continue with three sensations in the body.
Two smells, one taste.
Where are you now?
Alternative phrasings
A shorter version is simply five things you see; often that is enough.
Warnings
- ⚠️ No specific contraindications.
- ⚠️ With very strong panic, begin with an anchor such as feet, body and breath, then move to the five senses.
Source: Adapted from DBT (Linehan, M.); Hayes, S. C. et al. (2011)
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.