The 54321 Method: Benefits & How to Use It

What Is The 54321 Method?

The 54321 method is a grounding technique designed to immediately relieve intense anxiety symptoms and panic attacks. It works by engaging your senses: identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By redirecting your attention to the present moment, this technique effectively interrupts the cycle of overwhelming thoughts and sensations, helping you regain a sense of calm and control.

How to Use The 54321 Method

Using the 54321 anxiety exercise, you are isolating each one of your senses and observing a certain number of things using that specific sense. Before you begin, practice some deep breathing and notice as your racing heart rate begins to slow. Don’t rush this exercise, as it’s intended to help you become grounded and decrease your anxiety.

To use the 54321 rule for anxiety, do the following:

1.  Focus On 5 Things You Can See

Noticing and naming things you can see really helps you become focused on where you are in the moment. Sure, you could most likely name more than 5 things you can see, however, zero in on five. Notice the size, shape, and color of things you see. Mentally, take note of each one and how it relates to the rest of the environment.

2. Focus On 4 Things You Can Touch

Touch is another great way to ground yourself. Focus on things that feel comforting, such as the top of your legs, your ring, your water bottle, or your pen. Notice what you feel when you touch the four things. Notice the texture – Is it soft? Rough? Flexible or hard? Heavy or light?

3. Focus On 3 Things You Can Hear

When focusing on three things you can hear, you may notice yourself noticing the loudest sounds first, such as someone talking, a car honking, or music playing. While focusing on these sounds can be helpful, they may also be part of the reason you feel overstimulated, leading you to feel anxious. Challenge yourself to listen to the more quiet sounds that tend to be in the background unnoticed. This will help you to become more mindful and isolate those sounds from the rest of the environment. Some sounds you may notice are the leaves blowing in the wind, the sound of someone scratching their head, or the hum of an air conditioner or refrigerator.

Additionally, notice which sounds may be too loud and consider lowering them if they are within your control, such as the volume of the TV. Lastly, notice which sounds are rhythmic or abrupt; which do you prefer to pay attention to?

4. Focus On 2 Things You Can Smell

Finding two things you can smell may be challenging, but when a smell is pleasant it can really help to calm an anxiety attack and improve your mood. You may want to put on your favorite lotion or use hand sanitizer. You may also choose to spritz your perfume or use an essential oil. You can also choose to smell other things like your hair, your shirt, or a book nearby. Notice if there are any other smells, such as someone’s cooking, that you may not have observed prior.

5. Focus On 1 Thing You Can Taste

Lastly, focus on something you can taste. Consider popping in a piece of gum or a mint or taking a sip of your drink. Similar to the sense of smell, taste can help you bring back memories (pleasant or unpleasant). If you don’t have anything nearby to create a noticeable taste, you can still be mindful of what the inside of your mouth tastes.

Examples of the 54321 Anxiety Trick

The 54321 anxiety trick is useful in situations where you feel overwhelmed, overstimulated, or unfocused. There are no additional supplies or materials required for you to practice this exercise, making it quick and easy to apply. You may find it helpful when experiencing social anxiety in a large group of people, taking an exam, or constantly having to redirect your children or siblings.

Here are examples of using the 54321 anxiety method:

Feeling Anxious In a Large Group of People

If you struggle with social anxiety, being in a large group—even with people you know—can trigger feelings of nervousness and discomfort. The 54321 method can help calm those anxious thoughts and bring you back to the present moment. You don’t have to go through the whole exercise at once; start small. Begin by noticing five things you can see around you and take a moment to check in with yourself.

Ask yourself if you’re ready to re-engage and be more present in the conversation. If you still feel anxious, continue with the exercise. Take your time, and use these steps to help you feel more centered and comfortable in the group.

Taking an Exam

If test anxiety leaves you feeling stressed and overwhelmed, it can be hard to focus on the questions in front of you, especially when you’re worried about the time ticking away. This is where the 54321 method can be a game-changer. It gives your brain a “break” from the panic and helps interrupt the cycle of stress and hyper-awareness. Just be mindful of the time you spend on it—you’ll likely find that you can get back on track with your exam more quickly than with other coping methods.

Regaining Calm Around Young Children

Caring for young children can be exhausting, and it’s normal to feel overwhelmed or anxious, especially when you have multiple kids or very dependent little ones. With so much sensory input happening all at once—like noise, clutter, and constant activity—it can be hard to feel in control. The 54321 method can help you focus and regain a sense of calm amidst the chaos.

This technique can also help you step back and take a moment to notice what is in your control. Maybe the TV is too loud, there are too many toys scattered around, or you realize you’re feeling thirsty. Small changes like adjusting the volume, tidying up a bit, or grabbing a drink can help you feel more centered and ready to handle whatever comes next.

Benefits of Using the 54321 Anxiety Trick

The 54321 method is a simple yet powerful way to manage anxiety naturally. It’s easy to remember and acts like a “reset” for your senses, helping you feel more grounded and balanced. By focusing briefly on each of your senses, you can bring yourself back to the present moment and regain a sense of calm.

If you feel overwhelmed by trying to remember the order or complete the full exercise, don’t worry—you don’t have to do all five steps to feel better. You can start with just one or two senses, or focus on the ones that feel most overstimulated or neglected at the moment. This flexibility makes the 54321 method an adaptable tool that you can use whenever and wherever you need it.

Is the 54321 Anxiety Exercise Effective?

Research shows that grounding techniques like the 54321 exercise can help reduce anxiety by interrupting the cycle of rumination.  For example, studies have found that focusing on sensory details can help calm the nervous system and decrease the physical symptoms of anxiety. This is because it distracts you from distressing thoughts and creates a sense of mindfulness.¹ Therapists often use exercises like this in cognitive behavioral therapy (CBT) for anxiety to help people gain better control over their emotions and stay grounded.²

When to Seek Professional Support

While the 54321 method can provide quick relief for some, it may not be enough on its own for everyone. If you find that your anxiety persists despite using grounding techniques, it might be time to consider additional strategies or seek additional support. There are many effective anxiety treatments available, from therapy and counseling to medication and mindfulness practices.

If you’re ready to find professional support, you have several options. You can use a local therapist directory to search for mental health professionals in your area who specialize in anxiety treatment. If you prefer the convenience of remote care, online therapy services offer flexible options for connecting with licensed therapists. These platforms can be particularly helpful if you have a busy schedule or prefer the comfort of accessing therapy from your home. Additionally, if you think medication might be a helpful part of your treatment plan, online psychiatry services can connect you with licensed psychiatrists who can evaluate your needs and prescribe medications if appropriate.

Free Anxiety Worksheets

This collection of eight worksheets provides practical tools and strategies for managing anxiety symptoms. Find the one you need, or download all of them here.

Complete Workbook Download

Nervous System Regulation Download

Identifying Your Triggers Download

Challenging Your Thoughts Download

Practicing Self-Care Download

Overcoming Your Fears Download

Setting SMART Goals Download

Practicing Gratitude Download

PLEASE Take Care of Yourself Download