Loading…
A sensory exercise to anchor yourself in the present moment.
When you feel overwhelmed, dissociated, or panicky, this exercise brings attention to the here and now.
5 things you can see — Look around and name them quietly or aloud.
4 things you can touch — Notice texture and temperature.
3 things you can hear — Near and far sounds.
2 things you can smell — Or two scents you enjoy.
1 thing you can taste — Or one thing you're grateful for right now.
Take your time. There is no rush. Repeat as needed.
Small practices that pair well with this guide — use what fits.
Shizuka is a peer-support platform. It does not provide medical advice, diagnosis, or treatment. If you are in crisis, please contact emergency services or a crisis helpline.