Back to here and now
When thoughts race or the body is flooded, the senses are the shortest way back to the present. Five steps, at your own pace.
things you can see
Look around and find five things. You can name them quietly: "Window. Cup. Lamp..."
things you can touch
Feel four things: the fabric of your clothes, the chair, the floor beneath your feet, your hands.
sounds around you
Listen for three sounds – far or near. An air conditioner, a bird, the murmur of people.
smells
Two smells. If you cannot sense any, smell a cup of coffee, soap or your hand.
taste
One taste in your mouth, or one sip of water. Notice the temperature and the sensation.
You have finished
Take one long breath. If it is still hard, you can repeat the exercise, move on to guided breathing, or talk to someone.
More tools
Guided breathing
One to three minutes of slow breathing, at the pace shown on screen.
Open →When you can't sleep
A dark, quiet screen for the night hours, with a few simple steps.
Open →Daily anchors
Three small reminders a day – rest, water and food, switching off in the evening – straight to your calendar.
Open →General information, not a substitute for treatment. The content is under professional review.