Grounding timer
A gentle way to come back to the room, one small step at a time. Choose the 5-4-3-2-1 practice or the shorter Feet on the floor, press Start, and use Next and Back whenever you like. This is education only, not therapy or medical advice.
Tools › Grounding timer
You can stop at any time. If this feels like too much, breathe out slowly, look around the room and press your feet into the floor. Come back only when you want to. Some people find paying attention to the body uncomfortable, so you can skip any step. If you feel unsafe or in crisis, use Get help now or contact someone you trust.
Reads each step once when it appears, using your browser’s own voice. Off unless you turn it on. Nothing is recorded or sent anywhere.
Notice how you feel. You can stop here or go again.
The steps, to read at your own pace
5-4-3-2-1
- Look around the room and name 5 things you can see.
- Notice 4 things you can touch or feel, such as your feet on the floor or the chair holding you.
- Listen for 3 things you can hear, near or far.
- Notice 2 things you can smell, or think of 2 smells you like.
- Notice 1 thing you can taste, or take 1 slow breath.
Feet on the floor
- Feel your feet on the floor. Press them down gently and notice the support under you.
- Look around the room and name where you are. You can say it quietly to yourself.
- Breathe out slowly, a little longer than you breathe in.
What research suggests. Grounding means bringing attention to the present. People use it as a coping skill. It has not been well tested on its own in controlled studies, partly because researchers have not agreed what counts as grounding (Hammond & Brown, 2025). It is offered here as something to try, not as a treatment.
Sources
This tool is education only. It does not diagnose or treat anything. It is private: it runs on your device, uses no sound files, and nothing is saved or sent. If you are in crisis or need support right now, see Get help now.