01/30/2026
5-4-3-2-1 is a great technique to interrupt an anxiety attack because it refocuses your attention away from the panic response. The more focus on the feeling of panic, the more you panic….and the more chemicals get released into your system preparing for threat. However, with anxiety attacks there is typically not a threat but more of a false alarm reaction in the body.
This technique is also extremely helpful to return to the present moment when experiencing dissociation. Dissociation is a protective trauma response that disconnects you from your body, emotions & surroundings. These techniques bring you back to now…the only moment where there is choice once you reground yourself. I use this technique often in my office when dissociation occurs during EMDR to help clients remain in the window of presence needed for our work to be successful.
It also is a good remedy for monkey mind, when you feel overstimulated with thoughts jumping from branch to branch. This technique helps you come back to the present moment quickly to decide “what do I need to do next?”
Variations:
🪷 Simplify this technique to a 3-2-1- instead of the 5 senses choose colors. Find 3 blue things, 2 pink things & 1 yellow thing around you (pick whatever colors you want!)
🪷 use either a 5-4-3-2-1 or 3-2-1 technique but find things that begin with a certain letter, such as 5 things in your surroundings that begin with A, 4 things that start with B, etc. Creative answers accepted! 😝
🪷 Simplify this technique even further & name 10 things around you that catch your eye in a positive way. I suggest using adjectives for enhanced connection to the present moment. For example, I see a wooden table, a spiky pineapple, etc (yep, you guessed this I’m writing this in my kitchen 😂).
Give it a try & play around to find what works for you. You got this!
Sending peace ✌🏻,
Annmarie Hardgrove, LCSW-R, CYT
Certified EMDR Therapist
Trauma Focused Yoga & Meditation Teacher
www.embodiedhealingli.com
