5-4-3-2-1 Grounding Technique PDF – Free Download

Download the 54321 grounding technique pdf — a quick five-senses exercise to reduce stress and recentre attention. Print the worksheet and keep it handy at home, work or on the go.Download the 54321 grounding technique pdf – a quick five-senses exercise to reduce stress and recentre attention. Print the worksheet and keep it handy at home, work or on the go.

What you’ll get

  • A one-page, printable worksheet you can use anytime.

  • A simple, step-by-step prompt to bring attention back to the here-and-now.

  • A calm, repeatable routine you can teach colleagues, clients, or family.

Tip: Print two copies – one for your workspace and one for your bag or diary.

How to do the 5-4-3-2-1 grounding method (quick guide)

  • 1

    5 things you can see – notice colours, shapes, light.

  • 2

    4 things you can feel – fabric, chair, feet on the floor.

  • 3

    3 things you can hear – close or distant sounds.

  • 4

    2 things you can smell – or recall two favourites if none are present.

  • 5

    1 thing you can taste – or a sip of water/tea.

Finish with a slow breath in through the nose and out through the mouth.

Who it’s for

  • Professionals managing busy schedules and decision fatigue
  • Learners preparing for assessments or interviews
  • Anyone who wants a quick tool to steady the mind

Keep exploring

Prefer a guided approach? Explore our

Free Coaching Tools & Resources – more practical worksheets and guides.

Life Coaching – personalised support to build confidence, clarity, and resilience.

FAQs

Yes. You can download and print it for personal use at no cost.

No. It’s a self-help tool. It complements, but doesn’t replace, professional mental health support.

Anytime you notice racing thoughts, tension, or overwhelm – it takes one to three minutes.

Yes, you may share the PDF link internally. For wider distribution or re-branding, please contact us.

Accessibility & notes

  • The PDF is designed for A4 printing and black-and-white clarity.
  • Screen-reader friendly text and sufficient contrast.
  • If you need an alternative format, contact info@karenblakecoaching.com

Ready to feel more grounded day-to-day?