You are okay. Let's slow down.
Two minutes. Six slow breaths, then five small things to notice. Nothing to choose.
In through the nose for four. Out slowly for six.
things you can see
Look around slowly. Name five things you can see, one at a time.
things you can feel
Notice four things you can feel: your feet on the floor, the chair, your clothes, the air.
things you can hear
Listen for three sounds. Near or far, loud or faint.
things you can smell
Find two things you can smell. If there is nothing, name two smells you like.
thing you can taste
Notice one thing you can taste, or take a sip of water.
That is it. Notice how you feel now.
If you want to stay a little longer, either of these will keep you company.
How this works
The first part slows your breathing, with a longer breath out than in, which nudges the body toward rest. The second part is the 5-4-3-2-1 grounding exercise, widely taught for moments of stress: by naming things you can see, feel, hear, smell and taste, you pull your attention out of racing thoughts and back into the room.
This page is for everyday stress and is not medical care. If you feel unsafe or are in crisis, please contact your local emergency number or a crisis line in your country right away.