5-4-3-2-1 Grounding
A guided anxiety grounding exercise for your browser
12 followers
A guided anxiety grounding exercise for your browser
12 followers
The 5-4-3-2-1 grounding technique is one of the most widely used tools in anxiety and trauma therapy — and now it lives in your browser toolbar. Click the extension, hit Begin, and work through five senses one at a time: 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Check off each one as you notice it. Takes about two minutes. No account. No data collected. Works offline. Free. Built by Solasta Counselling — a psychology practice in Calgary, AB.
The extension looks so useful and I love that it works offline without any data collection. One thing that would make it even better for me would be an optional breathing pause between each sense, since transitioning quickly from sight to touch sometimes feels jarring when I'm already pretty anxious. A short 10-15 second guided breath before each new sense category could really round it out.
@ivy_prescott Really appreciate this. You're right that the transition can feel abrupt when anxiety is high. A brief breath cue between senses is going in the next update. Thank you for testing it.
Love that this stays completely offline and collects nothing. Honestly the two-minute pacing feels just right for when anxiety actually hits, not too short to skip and not dragging on.
@max_siu The two-minute pacing came from clinical use - long enough to actually shift your nervous system, short enough that you'll actually do it. Thanks for trying it! Much appreciated.
Works exactly as described, no fuss. The checkboxes make it feel like you actually finish the exercise instead of just thinking about it.
@owais_guo That's exactly what I was going for. Thank you!